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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
    Sep 10, 2024 01:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
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