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Physical.Lifting Program

by Arya putra Purwanto

Program Description

program yang ditunjukan untuk pemula-menengah untuk mencoba powerlifting dibuat pake hati dan bismillah nembus dots tinggi di bb sekarang block Week Focused 1 (week 1-3) : Hyperthropy 2 (week 4-6) : Strength + Hyperthropy 3 (week 6-9) : Strength 4 (week 10-12) : SBD (peak) Selamat Latihan !

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 04, 2024 05:26
  • Last Edited
    Jun 18, 2025 10:32

Summary

Unlock your potential with the Physical.Lifting Program, a comprehensive 12-week journey designed to build muscle and strength through a structured 4-day weekly routine. This program emphasizes hypertrophy with a variety of barbell, dumbbell, and cable exercises, targeting all major muscle groups for balanced development. Each session incorporates progressive overload to ensure continuous gains, helping you push your limits and achieve your fitness goals. Get ready to transform your physique and elevate your lifting game!
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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)
4
10 reps
RPE 6
2
Tempo Bench Press
3
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 7.5
5
Tricep Extension (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 6.5
2
Tempo Bench Press
3
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 7.5
5
Tricep Extension (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Tempo Bench Press
3
5 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Tricep Rope Push Down (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 7.5
5
Tricep Extension (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Tempo Bench Press
3
3 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
5
Squat (Barbell)
4
5 reps
RPE 8
6
Tempo Squat (Barbell)
3
3 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Tempo Bench Press
3
3 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
5
Squat (Barbell)
4
5 reps
RPE 8
6
Tempo Squat (Barbell)
3
3 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Tempo Bench Press
3
3 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
5
Squat (Barbell)
4
5 reps
RPE 8
6
Tempo Squat (Barbell)
3
3 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
2
Tempo Squat (Barbell)
1
3 reps
RPE 7.5
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
2
Tempo Squat (Barbell)
1
3 reps
RPE 7.5
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
2
Tempo Squat (Barbell)
1
3 reps
RPE 7.5
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
2
Tempo Squat (Barbell)
1
3 reps
RPE 7.5
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 9
RPE 8.5
2
Tempo Squat (Barbell)
1
3 reps
RPE 8
3
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7.5
2
Bench Press (Barbell)
3
3 reps
RPE 7.5
3
Deadlift (Barbell)
3
3 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Tempo Squat (Barbell)
3
5 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Leg Extension
1
2
10 reps
8 reps
RPE 8
RPE 7.5
5
Leg Curl
1
2
10 reps
8 reps
RPE 8
RPE 7.5
6
Standing Calf Raise
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Tempo Squat (Barbell)
3
5 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Leg Extension
1
2
10 reps
8 reps
RPE 8
RPE 7.5
5
Leg Curl
1
2
10 reps
8 reps
RPE 8
RPE 7.5
6
Standing Calf Raise
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Tempo Squat (Barbell)
3
5 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
4
Leg Extension
1
2
10 reps
8 reps
RPE 8
RPE 7.5
5
Leg Curl
1
2
10 reps
8 reps
RPE 8
RPE 7.5
6
Standing Calf Raise
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 7.5
2
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8.5
RPE 8
3
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 7.5
5
Leg Curl
1
2
10 reps
10 reps
RPE 8.5
RPE 8
6
Lat Pulldown
1
2
10 reps
10 reps
RPE 8.5
RPE 8
7
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 7.5
2
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8.5
RPE 8
3
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 7.5
5
Leg Curl
1
2
10 reps
10 reps
RPE 8.5
RPE 8
6
Lat Pulldown
1
2
10 reps
10 reps
RPE 8.5
RPE 8
7
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 7.5
2
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8.5
RPE 8
3
Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 7.5
5
Leg Curl
1
2
10 reps
10 reps
RPE 8.5
RPE 8
6
Lat Pulldown
1
2
10 reps
10 reps
RPE 8.5
RPE 8
7
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3
6 reps
6 reps
RPE 8
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3
6 reps
6 reps
RPE 8
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3
6 reps
6 reps
RPE 8
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3
6 reps
6 reps
RPE 8
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
1
3
6 reps
6 reps
RPE 8
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Deadlift (Barbell)
3
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 8
RPE 7.5
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 7.5
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 7.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 8
RPE 7.5
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 7.5
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 7.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6.5
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 8
RPE 7.5
4
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 7.5
5
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 7.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 8
RPE 7.5
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
RPE 7.5
4
Squat (Barbell)
4
3 reps
RPE 8.5
5
Squat (Paused)
3
3 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Abs Crunch (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 8
RPE 7.5
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
RPE 7.5
4
Squat (Barbell)
4
3 reps
RPE 8.5
5
Squat (Paused)
3
3 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Abs Crunch (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 8
RPE 7.5
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
RPE 7.5
4
Squat (Barbell)
4
3 reps
RPE 8.5
5
Squat (Paused)
3
3 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Abs Crunch (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 7.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 7.5
RPE 7
3
Squat (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
4
Squat (Paused)
3
3 reps
RPE 7.5
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 7.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 7.5
RPE 7
3
Squat (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
4
Squat (Paused)
3
3 reps
RPE 7.5
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 7.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 7.5
RPE 7
3
Squat (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
4
Squat (Paused)
3
3 reps
RPE 7.5
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 7.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 7.5
RPE 7
3
Squat (Barbell)
1
2
3 reps
3 reps
RPE 8.5
RPE 8
4
Squat (Paused)
3
3 reps
RPE 7.5
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 7.5
2
Long Pause Bench Press
1
2
3 reps
3 reps
RPE 7.5
RPE 7
3
Squat (Barbell)
1
2
3 reps
3 reps
RPE 9
RPE 8.5
4
Squat (Paused)
3
3 reps
RPE 8
5
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Long Pause Bench Press
3
3 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Squat (Barbell)
3
3 reps
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Long Pause Bench Press
3
3 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Squat (Barbell)
3
3 reps
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Long Pause Bench Press
3
3 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
4
Squat (Barbell)
3
3 reps
RPE 7.5
5
Tempo Squat (Barbell)
3
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 7.5
2
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
3
Deadlift (Barbell)
1
3
2 reps
3 reps
RPE 8.5
RPE 8
4
Deadlift (Paused)
1
2
3 reps
3 reps
RPE 8
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
6
Face Pull
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 7.5
2
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
3
Deadlift (Barbell)
1
3
2 reps
3 reps
RPE 8.5
RPE 8
4
Deadlift (Paused)
1
2
3 reps
3 reps
RPE 8
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
6
Face Pull
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 7.5
2
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 8.5
RPE 8
3
Deadlift (Barbell)
1
3
2 reps
3 reps
RPE 8.5
RPE 8
4
Deadlift (Paused)
1
2
3 reps
3 reps
RPE 8
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
6
Face Pull
4
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8.5
RPE 8
4
Deadlift (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 8
5
Deadlift (Paused)
3
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8.5
RPE 8
4
Deadlift (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 8
5
Deadlift (Paused)
3
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8.5
RPE 8
4
Deadlift (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 8
5
Deadlift (Paused)
3
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8.5
RPE 8
4
Deadlift (Barbell)
2
1
3 reps
3 reps
RPE 8.5
RPE 8
5
Deadlift (Paused)
3
3 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8.5
RPE 8
4
Deadlift (Barbell)
2
1
3 reps
3 reps
RPE 9
RPE 8.5
5
Deadlift (Paused)
3
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 10
RPE 8.5
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
1
2
10 reps
10 reps
RPE 10
RPE 8
5
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@6
2
Tempo Bench Press
3 Sets
5 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@8
@7.5
5
Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@8
@7.5
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@6
2
Tempo Squat (Barbell)
3 Sets
5 Reps
@6
3
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@7
4
Leg Extension
1 Set
2 Sets
10 Reps
8 Reps
@8
@7.5
5
Leg Curl
1 Set
2 Sets
10 Reps
8 Reps
@8
@7.5
6
Standing Calf Raise
2 Sets
12 Reps
@7.5
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6.5
3
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@8
@7.5
4
Seated Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
@7.5
5
Dumbbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8
@7.5
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Long Pause Bench Press
3 Sets
3 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
4
Squat (Barbell)
3 Sets
3 Reps
@7.5
5
Tempo Squat (Barbell)
3 Sets
3 Reps
@7.5