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Harry's Power Lifting Program Version H1T

by Harrison M.
3 athletes joined

Program Description

The purpose of this program is to develop strength, specifically in the squat, bench, and deadlift.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 15, 2025 12:41
  • Last Edited
    Jun 18, 2025 12:36

Summary

Unleash your strength with Harry's Power Lifting Program Version H1T, a comprehensive 16-week plan designed for serious lifters. Committing just four days a week, you'll tackle a mix of upper and lower body workouts, focusing on key lifts like the bench press, box squat, and deadlifts. Each session is meticulously structured to enhance your power, build muscle, and improve overall performance. Get ready to elevate your lifting game and achieve new personal bests!
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 8.5
3
Lat Pulldown
2
15 reps
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
6
8 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 8.5
3
Lat Pulldown
2
15 reps
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
6
8 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 8.5
3
Lat Pulldown
2
15 reps
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
6
8 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 8.5
3
Lat Pulldown
2
15 reps
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
6
8 reps
RPE 8
5
Hammer Curl
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Dip (Weighted)
1
4-8 reps
RPE 6
3
Lat Pulldown
1
15 reps
RPE 6
4
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 6
5
Hammer Curl
1
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 8.5
3
Lat Pulldown
2
15 reps
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
8
8 reps
RPE 8
5
Hammer Curl
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 8.5
3
Lat Pulldown
2
15 reps
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
8
8 reps
RPE 8
5
Hammer Curl
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 8.5
3
Lat Pulldown
2
15 reps
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
8
8 reps
RPE 8
5
Hammer Curl
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Dip (Weighted)
1
4-8 reps
RPE 6
3
Lat Pulldown
1
15 reps
RPE 6
4
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 6
5
Hammer Curl
1
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 8.5
3
Lat Pulldown
2
15 reps
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
8
8 reps
RPE 8
5
Hammer Curl
1
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 8.5
3
Lat Pulldown
2
15 reps
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
8
8 reps
RPE 8
5
Hammer Curl
1
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 8.5
3
Lat Pulldown
2
15 reps
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
8
8 reps
RPE 8
5
Hammer Curl
1
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Dip (Weighted)
1
4-8 reps
RPE 6
3
Lat Pulldown
1
15 reps
RPE 6
4
Rolling Tricep Extension (Dumbbell)
3
8 reps
RPE 6
5
Hammer Curl
1
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
2 reps
1 reps
1 reps
1 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 8.5
3
Lat Pulldown
2
15 reps
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
6
8 reps
RPE 8
5
Hammer Curl
1
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
2 reps
1 reps
1 reps
1 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 8.5
3
Lat Pulldown
2
15 reps
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
6
8 reps
RPE 8
5
Hammer Curl
1
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
2 reps
1 reps
1 reps
1 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
2
Dip (Weighted)
2
4-8 reps
RPE 8.5
3
Lat Pulldown
2
15 reps
RPE 8.5
4
Rolling Tricep Extension (Dumbbell)
6
8 reps
RPE 8
5
Hammer Curl
1
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Speed Deadlift
8
3 reps
65%
3
Belt Squat
1
10-15 reps
RPE 9-9.5
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Speed Deadlift
8
3 reps
65%
3
Belt Squat
1
10-15 reps
RPE 9-9.5
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Speed Deadlift
8
3 reps
65%
3
Belt Squat
1
10-15 reps
RPE 9-9.5
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 8.5
RPE 9
2
Speed Deadlift
8
3 reps
65%
3
Belt Squat
1
10-15 reps
RPE 9-9.5
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
RPE 6
2
Speed Deadlift
3
3 reps
RPE 6
3
Belt Squat
1
10-15 reps
RPE 6
4
Pull Through (Cable)
1
12 reps
RPE 6
5
Standing Calf Raise
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 8.5
RPE 9
2
Speed Deadlift
8
3 reps
65%
3
Belt Squat
1
10-15 reps
RPE 9-9.5
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 8.5
RPE 9
2
Speed Deadlift
8
3 reps
65%
3
Belt Squat
1
10-15 reps
RPE 9-9.5
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1
1
4 reps
4 reps
4 reps
RPE 8
RPE 8.5
RPE 9
2
Speed Deadlift
8
3 reps
65%
3
Belt Squat
1
10-15 reps
RPE 9-9.5
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
RPE 6
2
Speed Deadlift
3
3 reps
RPE 6
3
Belt Squat
1
10-15 reps
RPE 6
4
Pull Through (Cable)
1
12 reps
RPE 6
5
Standing Calf Raise
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Speed Deadlift
8
3 reps
65%
3
Belt Squat
1
10-15 reps
RPE 9-9.5
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Speed Deadlift
8
3 reps
65%
3
Belt Squat
1
10-15 reps
RPE 9-9.5
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1
1
3 reps
3 reps
3 reps
RPE 8
RPE 8.5
RPE 9
2
Speed Deadlift
8
3 reps
65%
3
Belt Squat
1
10-15 reps
RPE 9-9.5
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
RPE 6
2
Speed Deadlift
3
3 reps
RPE 6
3
Belt Squat
1
10-15 reps
RPE 6
4
Pull Through (Cable)
1
12 reps
RPE 6
5
Standing Calf Raise
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1
1
2 reps
1 reps
1 reps
RPE 8
RPE 8.5
RPE 9
2
Speed Deadlift
8
3 reps
65%
3
Belt Squat
1
10-15 reps
RPE 9-9.5
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1
1
2 reps
1 reps
1 reps
RPE 8
RPE 8.5
RPE 9
2
Speed Deadlift
8
3 reps
65%
3
Belt Squat
1
10-15 reps
RPE 9-9.5
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
1
1
2 reps
1 reps
1 reps
RPE 8
RPE 8.5
RPE 9
2
Speed Deadlift
8
3 reps
65%
3
Belt Squat
1
10-15 reps
RPE 9-9.5
4
Pull Through (Cable)
3
12 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
RPE 6
2
Dip (Weighted)
3
4-8 reps
-
3
Chest Supported Row (Machine)
1
2
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
15 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
12-15 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
RPE 6
2
Dip (Weighted)
3
4-8 reps
-
3
Chest Supported Row (Machine)
1
2
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
15 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
12-15 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
RPE 6
2
Dip (Weighted)
3
4-8 reps
-
3
Chest Supported Row (Machine)
1
2
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
15 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
12-15 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
RPE 6
2
Dip (Weighted)
3
4-8 reps
-
3
Chest Supported Row (Machine)
1
2
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
15 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
12-15 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Dip (Weighted)
1
4-8 reps
RPE 6
3
Chest Supported Row (Machine)
1
10 reps
-
4
Pec Deck (Machine)
1
15 reps
RPE 6
5
Rear Delt Fly (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
RPE 6
2
Dip (Weighted)
3
4-8 reps
-
3
Chest Supported Row (Machine)
1
2
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
15 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
12-15 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
RPE 6
2
Dip (Weighted)
3
4-8 reps
-
3
Chest Supported Row (Machine)
1
2
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
15 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
12-15 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
RPE 6
2
Dip (Weighted)
3
4-8 reps
-
3
Chest Supported Row (Machine)
1
2
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
15 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
12-15 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Dip (Weighted)
1
4-8 reps
RPE 6
3
Chest Supported Row (Machine)
1
10 reps
-
4
Pec Deck (Machine)
1
15 reps
RPE 6
5
Rear Delt Fly (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
RPE 6
2
Dip (Weighted)
3
4-8 reps
-
3
Chest Supported Row (Machine)
1
2
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
15 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
12-15 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
RPE 6
2
Dip (Weighted)
3
4-8 reps
-
3
Chest Supported Row (Machine)
1
2
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
15 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
12-15 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
8
3 reps
RPE 6
2
Dip (Weighted)
3
4-8 reps
-
3
Chest Supported Row (Machine)
1
2
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
15 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
12-15 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 6
2
Dip (Weighted)
1
4-8 reps
RPE 6
3
Chest Supported Row (Machine)
1
10 reps
-
4
Pec Deck (Machine)
1
15 reps
RPE 6
5
Rear Delt Fly (Machine)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3
2 reps
1 reps
RPE 6
RPE 6
2
Dip (Weighted)
3
4-8 reps
-
3
Chest Supported Row (Machine)
1
2
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
15 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
12-15 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3
2 reps
1 reps
RPE 6
RPE 6
2
Dip (Weighted)
3
4-8 reps
-
3
Chest Supported Row (Machine)
1
2
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
15 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
12-15 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
3
2 reps
1 reps
RPE 6
RPE 6
2
Dip (Weighted)
3
4-8 reps
-
3
Chest Supported Row (Machine)
1
2
10 reps
8 reps
-
-
4
Pec Deck (Machine)
1
15 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
12-15 reps
10-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
65%
2
Deficit Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
RPE 8.5
3
Pull Through (Cable)
2
12 reps
-
4
Reverse Hyperextension
1
15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
65%
2
Deficit Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
RPE 8.5
3
Pull Through (Cable)
2
12 reps
-
4
Reverse Hyperextension
1
15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
65%
2
Deficit Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
RPE 8.5
3
Pull Through (Cable)
2
12 reps
-
4
Reverse Hyperextension
1
15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
65%
2
Deficit Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 8
RPE 8.5
3
Pull Through (Cable)
2
12 reps
-
4
Reverse Hyperextension
1
15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
3 reps
RPE 6
2
Deficit Deadlift (Barbell)
2
4 reps
RPE 6
3
Pull Through (Cable)
1
12 reps
RPE 6
4
Reverse Hyperextension
1
15 reps
RPE 6
5
Standing Calf Raise
1
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
65%
2
Deficit Deadlift (Barbell)
1
2
4 reps
3 reps
RPE 8
RPE 8.5
3
Pull Through (Cable)
2
12 reps
-
4
Reverse Hyperextension
1
15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
65%
2
Deficit Deadlift (Barbell)
1
2
4 reps
3 reps
RPE 8
RPE 8.5
3
Pull Through (Cable)
2
12 reps
-
4
Reverse Hyperextension
1
15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
65%
2
Deficit Deadlift (Barbell)
1
2
4 reps
3 reps
RPE 8
RPE 8.5
3
Pull Through (Cable)
2
12 reps
-
4
Reverse Hyperextension
1
15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
3 reps
RPE 6
2
Deficit Deadlift (Barbell)
2
4 reps
RPE 6
3
Pull Through (Cable)
1
12 reps
RPE 6
4
Reverse Hyperextension
1
15 reps
RPE 6
5
Standing Calf Raise
1
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
65%
2
Deficit Deadlift (Barbell)
1
1
1
3 reps
3 reps
2 reps
RPE 8
RPE 8.5
RPE 8.5
3
Pull Through (Cable)
2
12 reps
-
4
Reverse Hyperextension
1
15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
65%
2
Deficit Deadlift (Barbell)
1
1
1
3 reps
3 reps
2 reps
RPE 8
RPE 8.5
RPE 8.5
3
Pull Through (Cable)
2
12 reps
-
4
Reverse Hyperextension
1
15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
65%
2
Deficit Deadlift (Barbell)
1
1
1
3 reps
3 reps
2 reps
RPE 8
RPE 8.5
RPE 8.5
3
Pull Through (Cable)
2
12 reps
-
4
Reverse Hyperextension
1
15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
3 reps
RPE 6
2
Deficit Deadlift (Barbell)
2
4 reps
RPE 6
3
Pull Through (Cable)
1
12 reps
RPE 6
4
Reverse Hyperextension
1
15 reps
RPE 6
5
Standing Calf Raise
1
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
65%
2
Deficit Deadlift (Barbell)
1
1
1
2 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 9
3
Pull Through (Cable)
2
12 reps
-
4
Reverse Hyperextension
1
15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
65%
2
Deficit Deadlift (Barbell)
1
1
1
2 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 9
3
Pull Through (Cable)
2
12 reps
-
4
Reverse Hyperextension
1
15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
8
3 reps
65%
2
Deficit Deadlift (Barbell)
1
1
1
2 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 9
3
Pull Through (Cable)
2
12 reps
-
4
Reverse Hyperextension
1
15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
2
Dip (Weighted)
2 Sets
4-8 Reps
@8.5
3
Lat Pulldown
2 Sets
15 Reps
@8.5
4
Rolling Tricep Extension (Dumbbell)
6 Sets
8 Reps
@8
5
Hammer Curl
3 Sets
20 Reps
@8
Day 2
1
Box Squat (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8.5
@9
2
Speed Deadlift
8 Sets
3 Reps
65%
3
Belt Squat
1 Set
10-15 Reps
@9-9.5
4
Pull Through (Cable)
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
15-20 Reps
-
Day 3
1
Bench Press (Paused)
8 Sets
3 Reps
@6
2
Dip (Weighted)
3 Sets
4-8 Reps
-
3
Chest Supported Row (Machine)
1 Set
2 Sets
10 Reps
8 Reps
-
-
4
Pec Deck (Machine)
1 Set
15 Reps
@9
5
Rear Delt Fly (Machine)
1 Set
1 Set
12-15 Reps
10-15 Reps
-
-
Day 4
1
Box Squat (Barbell)
8 Sets
3 Reps
65%
2
Deficit Deadlift (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
@8
@8.5
3
Pull Through (Cable)
2 Sets
12 Reps
-
4
Reverse Hyperextension
1 Set
15 Reps
-
5
Standing Calf Raise
3 Sets
12-15 Reps
-