logo
BoostcampPNG

Basic PB

by C_Mul_814488

Program Description

Making this since I couldn't find the exact program I was looking for

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 10, 2024 12:52
  • Last Edited
    Jun 18, 2025 01:00

Summary

Unlock your strength potential with the Basic PB program! Over 12 weeks, you'll engage in a balanced 4-day workout routine designed to build muscle and enhance your overall fitness. This program focuses on compound movements like the bench press, squats, and deadlifts, ensuring you target major muscle groups effectively. With a mix of barbell, dumbbell, and machine exercises, you'll develop power and endurance while mastering proper form. Get ready to push your limits and achieve your fitness goals!
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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
1
15 reps
10 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Seated Dip (Machine)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
6
Incline Chest Press (Machine)
3
15 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
1
15 reps
10 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Seated Dip (Machine)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
6
Incline Chest Press (Machine)
3
15 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
1
15 reps
10 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Seated Dip (Machine)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
6
Incline Chest Press (Machine)
3
15 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
1
15 reps
10 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Seated Dip (Machine)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
6
Incline Chest Press (Machine)
3
15 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
1
15 reps
10 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Seated Dip (Machine)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
6
Incline Chest Press (Machine)
3
15 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
1
15 reps
10 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Seated Dip (Machine)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
6
Incline Chest Press (Machine)
3
15 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
1
15 reps
10 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Seated Dip (Machine)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
6
Incline Chest Press (Machine)
3
15 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
1
15 reps
10 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Seated Dip (Machine)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
6
Incline Chest Press (Machine)
3
15 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
1
15 reps
10 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Seated Dip (Machine)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
6
Incline Chest Press (Machine)
3
15 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
1
15 reps
10 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Seated Dip (Machine)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
6
Incline Chest Press (Machine)
3
15 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
1
15 reps
10 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Seated Dip (Machine)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
6
Incline Chest Press (Machine)
3
15 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
1
15 reps
10 reps
6 reps
6 reps
6 reps
10 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
1
1
15 reps
10 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6
RPE 8
RPE 8.5
RPE 9
3
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Seated Dip (Machine)
1
2
12 reps
12 reps
RPE 8.5
RPE 9
6
Incline Chest Press (Machine)
3
15 reps
RPE 8.5
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
10 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
2
1
10 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
1
1
2
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
10 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
2
1
10 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
1
1
2
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
10 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
2
1
10 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
1
1
2
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
10 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
2
1
10 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
1
1
2
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
10 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
2
1
10 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
1
1
2
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
10 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
2
1
10 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
1
1
2
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
10 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
2
1
10 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
1
1
2
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
10 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
2
1
10 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
1
1
2
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
10 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
2
1
10 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
1
1
2
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
10 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
2
1
10 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
1
1
2
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
10 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
2
1
10 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
1
1
2
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
2
10 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9
2
Deadlift (Barbell)
1
1
2
1
10 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Single Leg Press
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
1
1
2
15 reps
15 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8.5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
2
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8.5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
2
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8.5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
2
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8.5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
2
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8.5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
2
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8.5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
2
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8.5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
2
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8.5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
2
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8.5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
2
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8.5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
2
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8.5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
2
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
2
10 reps
8 reps
6 reps
RPE 6
RPE 8.5
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
2
8 reps
6 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 8
RPE 8.5
4
Reverse Pec Deck
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
6
Hammer Curl
1
2
10 reps
10 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
6 reps
5 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 8.5
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 8
6
Seated Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
6 reps
5 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 8.5
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 8
6
Seated Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
6 reps
5 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 8.5
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 8
6
Seated Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
6 reps
5 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 8.5
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 8
6
Seated Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
6 reps
5 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 8.5
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 8
6
Seated Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
6 reps
5 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 8.5
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 8
6
Seated Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
6 reps
5 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 8.5
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 8
6
Seated Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
6 reps
5 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 8.5
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 8
6
Seated Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
6 reps
5 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 8.5
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 8
6
Seated Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
6 reps
5 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 8.5
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 8
6
Seated Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
6 reps
5 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 8.5
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 8
6
Seated Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
6 reps
5 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 8.5
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 8
6
Seated Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
6 Reps
6 Reps
10 Reps
@6
@6
@8
@8.5
@9
@7.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
7 Reps
7 Reps
7 Reps
@6
@6
@8
@8.5
@9
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
5
Seated Dip (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
6
Incline Chest Press (Machine)
3 Sets
15 Reps
@8.5
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
2 Sets
10 Reps
6 Reps
5 Reps
5 Reps
@6.5
@7.5
@8.5
@9
2
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
6 Reps
5 Reps
5 Reps
@6
@7.5
@8.5
@9
3
Single Leg Press
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@6
@8.5
@9
4
Leg Extension
3 Sets
10 Reps
@8.5
5
Hamstring Curl
3 Sets
10 Reps
@8.5
6
Seated Calf Raise
1 Set
1 Set
2 Sets
15 Reps
15 Reps
12 Reps
@7.5
@8
@8.5
Day 3
1
Lat Pulldown
1 Set
2 Sets
2 Sets
10 Reps
8 Reps
6 Reps
@6
@8.5
@9
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
2 Sets
8 Reps
6 Reps
6 Reps
4 Reps
@7
@8
@8.5
@9
3
Underhand Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@8
@8.5
4
Reverse Pec Deck
3 Sets
12 Reps
@8.5
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8
@8.5
6
Hammer Curl
1 Set
2 Sets
10 Reps
10 Reps
@8
@8.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
5 Reps
5 Reps
3 Reps
3 Reps
@6
@7
@8
@8.5
@9
@9.5
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@8.5
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@7.5
@8
@8.5
4
Leg Extension
3 Sets
10 Reps
@8.5
5
Back Extension
3 Sets
10 Reps
@8
6
Seated Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
@8
@8.5