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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
    Apr 21, 2025 09:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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
-