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BoostcampPNG

dido’s full body power building

by Ahmed El sayed
1 athletes joined

Program Description

please review and tell me if itd good and warmup sets didnf add thoose or if i should add anything

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 18, 2025 03:43
  • Last Edited
    Apr 25, 2025 05:46

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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)
2
3-5 reps
RPE 8-9
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
10 reps
RPE 10
8
Squat (Barbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8-9
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
10 reps
RPE 10
8
Squat (Barbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8-9
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
10 reps
RPE 10
8
Squat (Barbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8-9
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
10 reps
RPE 10
8
Squat (Barbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8-9
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
10 reps
RPE 10
8
Squat (Barbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8-9
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
10 reps
RPE 10
8
Squat (Barbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8-9
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
10 reps
RPE 10
8
Squat (Barbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8-9
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
10 reps
RPE 10
8
Squat (Barbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8-9
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
10 reps
RPE 10
8
Squat (Barbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8-9
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
10 reps
RPE 10
8
Squat (Barbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8-9
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
10 reps
RPE 10
8
Squat (Barbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
RPE 8-9
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Abs Crunch (Weighted)
2
10 reps
RPE 10
8
Squat (Barbell)
3
3-5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Overhead Press (Barbell)
2
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Hip Abductor (Machine)
2
5-8 reps
RPE 10
8
Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Overhead Press (Barbell)
2
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Hip Abductor (Machine)
2
5-8 reps
RPE 10
8
Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Overhead Press (Barbell)
2
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Hip Abductor (Machine)
2
5-8 reps
RPE 10
8
Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Overhead Press (Barbell)
2
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Hip Abductor (Machine)
2
5-8 reps
RPE 10
8
Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Overhead Press (Barbell)
2
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Hip Abductor (Machine)
2
5-8 reps
RPE 10
8
Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Overhead Press (Barbell)
2
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Hip Abductor (Machine)
2
5-8 reps
RPE 10
8
Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Overhead Press (Barbell)
2
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Hip Abductor (Machine)
2
5-8 reps
RPE 10
8
Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Overhead Press (Barbell)
2
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Hip Abductor (Machine)
2
5-8 reps
RPE 10
8
Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Overhead Press (Barbell)
2
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Hip Abductor (Machine)
2
5-8 reps
RPE 10
8
Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Overhead Press (Barbell)
2
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Hip Abductor (Machine)
2
5-8 reps
RPE 10
8
Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Overhead Press (Barbell)
2
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Hip Abductor (Machine)
2
5-8 reps
RPE 10
8
Leg Extension
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
4
Overhead Press (Barbell)
2
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
7
Hip Abductor (Machine)
2
5-8 reps
RPE 10
8
Leg Extension
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
5-8 reps
RPE 10
4
Hammer Curl (Cable)
2
5-8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Standing Calf Raise
2
8-10 reps
RPE 10
8
Hyperextension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
5-8 reps
RPE 10
4
Hammer Curl (Cable)
2
5-8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Standing Calf Raise
2
8-10 reps
RPE 10
8
Hyperextension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
5-8 reps
RPE 10
4
Hammer Curl (Cable)
2
5-8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Standing Calf Raise
2
8-10 reps
RPE 10
8
Hyperextension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
5-8 reps
RPE 10
4
Hammer Curl (Cable)
2
5-8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Standing Calf Raise
2
8-10 reps
RPE 10
8
Hyperextension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
5-8 reps
RPE 10
4
Hammer Curl (Cable)
2
5-8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Standing Calf Raise
2
8-10 reps
RPE 10
8
Hyperextension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
5-8 reps
RPE 10
4
Hammer Curl (Cable)
2
5-8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Standing Calf Raise
2
8-10 reps
RPE 10
8
Hyperextension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
5-8 reps
RPE 10
4
Hammer Curl (Cable)
2
5-8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Standing Calf Raise
2
8-10 reps
RPE 10
8
Hyperextension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
5-8 reps
RPE 10
4
Hammer Curl (Cable)
2
5-8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Standing Calf Raise
2
8-10 reps
RPE 10
8
Hyperextension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
5-8 reps
RPE 10
4
Hammer Curl (Cable)
2
5-8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Standing Calf Raise
2
8-10 reps
RPE 10
8
Hyperextension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
5-8 reps
RPE 10
4
Hammer Curl (Cable)
2
5-8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Standing Calf Raise
2
8-10 reps
RPE 10
8
Hyperextension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
5-8 reps
RPE 10
4
Hammer Curl (Cable)
2
5-8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Standing Calf Raise
2
8-10 reps
RPE 10
8
Hyperextension
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Chest Fly (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
5-8 reps
RPE 10
4
Hammer Curl (Cable)
2
5-8 reps
RPE 10
5
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Standing Calf Raise
2
8-10 reps
RPE 10
8
Hyperextension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
RPE 8.5
2
Wrist Curls
3
8 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
4
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
RPE 8.5
2
Wrist Curls
3
8 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
4
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
RPE 8.5
2
Wrist Curls
3
8 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
4
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
RPE 8.5
2
Wrist Curls
3
8 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
4
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
RPE 8.5
2
Wrist Curls
3
8 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
4
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
RPE 8.5
2
Wrist Curls
3
8 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
4
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
RPE 8.5
2
Wrist Curls
3
8 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
4
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
RPE 8.5
2
Wrist Curls
3
8 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
4
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
RPE 8.5
2
Wrist Curls
3
8 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
4
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
RPE 8.5
2
Wrist Curls
3
8 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
4
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
RPE 8.5
2
Wrist Curls
3
8 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
4
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-5 reps
RPE 8.5
2
Wrist Curls
3
8 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8 reps
RPE 10
4
Abs Crunch (Weighted)
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Chest Fly (Machine)
2 Sets
6-8 Reps
@10
3
Seated Row (Cable)
2 Sets
5-8 Reps
@10
4
Hammer Curl (Cable)
2 Sets
5-8 Reps
@10
5
Single Arm Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
6
Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
7
Standing Calf Raise
2 Sets
8-10 Reps
@10
8
Hyperextension
2 Sets
10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
1-5 Reps
@8.5
2
Wrist Curls
3 Sets
8 Reps
@10
3
Reverse Wrist Curl (Dumbbell)
3 Sets
8 Reps
@10
4
Abs Crunch (Weighted)
3 Sets
10 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@8-9
2
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
4
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
5
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
5-8 Reps
@10
7
Hip Abductor (Machine)
2 Sets
5-8 Reps
@10
8
Leg Extension
2 Sets
5-8 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
3-5 Reps
@8-9
2
Lat Pulldown
2 Sets
5-8 Reps
@9-10
3
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
5
Skull Crusher (Barbell)
2 Sets
5-8 Reps
@10
6
Leg Curl
2 Sets
5-8 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
10 Reps
@10
8
Squat (Barbell)
3 Sets
3-5 Reps
@9