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Powerlifter x Streetlifter Mixed (1)

by osman

Program Description

Powerlifter-Streetlifter Mixed Peaking Program

Program Overview

  • Level
    Intermediate
  • Goal
    Strength, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 15, 2026 01:33
  • Last Edited
    Mar 17, 2026 01:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.1%
Glutes
11.6%
Hamstrings
11.6%
Chest
11.4%
Triceps
11.4%
Front Delts
11.4%
Abs
5.8%
Upper Back
5.8%
Lats
4.8%
Biceps
4.4%
Adductors
4.3%
Rear Delts
2%
Lower Back
1.5%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
80%
2
Bench Press (Barbell)
4
5 reps
66%
3
Dip (Weighted)
2
6-8 reps
60%
4
Squat (Barbell)
7
3 reps
75%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
8
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
75%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Bench Press (Barbell)
3
8 reps
62%
4
Dip (Weighted)
4
5 reps
70%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
84%
2
Bench Press (Barbell)
4
5 reps
72%
3
Dip (Weighted)
4
4 reps
80%
4
Squat (Barbell)
7
3 reps
75%
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
6
Seated Leg Curl
1
6-8 reps
RPE 9
7
Leg Extension
1
10-12 reps
RPE 9
8
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
80%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Bench Press (Barbell)
3
6 reps
68%
4
Dip (Weighted)
4
5 reps
70%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
90%
2
Bench Press (Barbell)
3
3 reps
82%
3
Dip (Weighted)
5
4 reps
85%
4
Squat (Barbell)
6
2 reps
80%
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
6
Seated Leg Curl
1
6-8 reps
RPE 9
7
Leg Extension
1
10-12 reps
RPE 9
8
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
85%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Bench Press (Barbell)
3
5 reps
74%
4
Dip (Weighted)
4
4 reps
75%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
98%
2
Bench Press (Barbell)
2
2 reps
90%
3
Dip (Weighted)
3
2 reps
100%
4
Squat (Barbell)
6
2 reps
80%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
7
Leg Extension
1
10-12 reps
RPE 9
8
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
100%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Bench Press (Barbell)
3
5 reps
78%
4
Dip (Weighted)
4
3 reps
80%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
70%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
70%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Preacher Curl (Machine)
2
6-10 reps
RPE 9
6
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
70%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
70%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
75%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
75%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
80%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
80%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 7-8
3
Chin-Up (Weighted)
1
6-8 reps
RPE 7-8
4
Cable Upper Back Row
3
8-10 reps
RPE 7-8
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
75%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Bench Press (Barbell)
3
8 reps
60%
4
Dip (Weighted)
2
8 reps
50%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
82%
2
Bench Press (Barbell)
4
5 reps
70%
3
Dip (Weighted)
4
6 reps
75%
4
Squat (Barbell)
7
3 reps
75%
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
6
Seated Leg Curl
1
6-8 reps
RPE 9
7
Leg Extension
1
10-12 reps
RPE 9
8
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
7 reps
75%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Bench Press (Barbell)
3
8 reps
64%
4
Dip (Weighted)
4
5 reps
70%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
88%
2
Bench Press (Barbell)
3
3 reps
78%
3
Dip (Weighted)
4
6 reps
80%
4
Squat (Barbell)
7
3 reps
75%
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
6
Seated Leg Curl
1
6-8 reps
RPE 9
7
Leg Extension
1
10-12 reps
RPE 9
8
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
6 reps
82.5%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Bench Press (Barbell)
3
6 reps
70%
4
Dip (Weighted)
4
4 reps
75%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
8
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
94%
2
Bench Press (Barbell)
1
1 reps
96%
3
Bench Press (Barbell)
2
2 reps
88%
4
Dip (Weighted)
3
3 reps
95%
5
Squat (Barbell)
6
2 reps
80%
6
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
7
Seated Leg Curl
1
6-8 reps
RPE 9
8
Leg Extension
1
10-12 reps
RPE 9
9
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
95%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Bench Press (Barbell)
3
5 reps
76%
4
Dip (Weighted)
4
3 reps
80%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
-
3
Squat (Barbell)
6
2 reps
80%
4
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
80%
2
Bench Press (Barbell)
4
5 reps
68%
3
Dip (Weighted)
4
5 reps
75%
4
Squat (Barbell)
7
3 reps
75%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
75%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Bench Press (Barbell)
3
8 reps
62%
4
Dip (Weighted)
4
5 reps
70%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
86%
2
Bench Press (Barbell)
4
5 reps
74%
3
Dip (Weighted)
4
5 reps
80%
4
Squat (Barbell)
7
3 reps
75%
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
6
Seated Leg Curl
1
6-8 reps
RPE 9
7
Leg Extension
1
10-12 reps
RPE 9
8
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
7 reps
80%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Bench Press (Barbell)
3
6 reps
68%
4
Dip (Weighted)
4
5 reps
70%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
92%
2
Bench Press (Barbell)
3
3 reps
84%
3
Dip (Weighted)
4
3 reps
90%
4
Squat (Barbell)
6
2 reps
80%
5
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
6
Seated Leg Curl
1
6-8 reps
RPE 9
7
Leg Extension
1
10-12 reps
RPE 9
8
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
90%
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Bench Press (Barbell)
3
5 reps
74%
4
Dip (Weighted)
4
4 reps
75%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
7
Leg Extension
1
10-12 reps
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
100%
2
Bench Press (Barbell)
2
2 reps
92%
3
Dip (Weighted)
3
1 reps
100%
4
Squat (Barbell)
6
2 reps
80%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 6-7
RPE 6-7
7
Leg Extension
1
10-12 reps
RPE 9
8
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
1
4-8 reps
6-10 reps
RPE 9
RPE 9
3
Bench Press (Barbell)
3
10 reps
60%
4
Dip (Weighted)
4
3 reps
80%
5
Seated Leg Curl
1
6-8 reps
RPE 9
6
Leg Extension
1
10-12 reps
RPE 9
7
Unilateral Cuffed Lateral Raise
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
8
Unilateral Cuffed Triceps Extension
1
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
80%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4 reps
82.5%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
85%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
87.5%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3 reps
90%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3 reps
95%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2 reps
100%
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1 reps
RPE 10
2
Chest-To-Bar Pull-Up (Weighted)
1
6-8 reps
RPE 9
3
Chin-Up (Weighted)
1
6-8 reps
RPE 9
4
Cable Upper Back Row
3
8-10 reps
RPE 9
5
Rear Delt Fly (Machine)
2
8-10 reps
RPE 9
6
Preacher Curl (Machine)
2
6-10 reps
RPE 9
7
Unilateral Cuffed Forearm Curl
2
6-10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
80%
80%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
66%
66%
66%
66%
3
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
60%
60%
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
75%
75%
75%
75%
75%
75%
5
Seated Leg Curl
1 Set
6-8 Reps
@9
6
Leg Extension
1 Set
10-12 Reps
@9
7
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
6-10 Reps
@6-7
@6-7
8
Unilateral Cuffed Lateral Raise
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@9
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
2
Chest-To-Bar Pull-Up (Weighted)
1 Set
6-8 Reps
@7-8
3
Chin-Up (Weighted)
1 Set
6-8 Reps
@7-8
4
Cable Upper Back Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7-8
@7-8
@7-8
5
Rear Delt Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
6
Preacher Curl (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
7
Unilateral Cuffed Forearm Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
75%
75%
75%
75%
75%
75%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
6-10 Reps
@9
@9
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
60%
60%
60%
4
Dip (Weighted)
1 Set
1 Set
8 Reps
8 Reps
50%
50%
5
Seated Leg Curl
1 Set
6-8 Reps
@9
6
Leg Extension
1 Set
10-12 Reps
@9
7
Unilateral Cuffed Lateral Raise
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@9
8
Unilateral Cuffed Triceps Extension
1 Set
6-10 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
80%
80%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
68%
68%
68%
68%
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
75%
75%
75%
75%
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
75%
75%
75%
75%
75%
75%
5
Seated Leg Curl
1 Set
6-8 Reps
@9
6
Leg Extension
1 Set
10-12 Reps
@9
7
Unilateral Cuffed Lateral Raise
1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@9
8
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
6-10 Reps
@6-7
@6-7
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
80%
80%
80%
80%
2
Chest-To-Bar Pull-Up (Weighted)
1 Set
6-8 Reps
@9
3
Chin-Up (Weighted)
1 Set
6-8 Reps
@9
4
Cable Upper Back Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
5
Rear Delt Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
6
Preacher Curl (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
7
Unilateral Cuffed Forearm Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9