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BoostcampPNG

KB's powerbuilding program

by Kaden Brown

Program Description

Friendly to all and helps develop growth

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 23, 2025 09:30
  • Last Edited
    Mar 05, 2025 04:01
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8+ reps
8+ reps
8+ reps
1+ reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
2
Cable Low Row
1
2
8-10 reps
6-8 reps
RPE 6-6.5
RPE 9-9.5
3
Bent Over Row (Barbell)
1
2
10+ reps
8+ reps
RPE 6-6.5
RPE 9.5-10
4
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 9.5
5
Pull-Up (Assisted)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8.5
6
Forearm Curl
2
6-8 reps
RPE 8
7
Preacher Curl (Dumbbell)
1
2
10+ reps
8+ reps
RPE 7
RPE 10
8
Hammer Curl
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 8
11
Face Pull
1
1
8-10 reps
6-8 reps
RPE 7
RPE 8
12
Reverse Pec Deck
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8+ reps
8+ reps
8+ reps
1+ reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
2
Cable Low Row
1
2
8-10 reps
6-8 reps
RPE 6-6.5
RPE 9-9.5
3
Bent Over Row (Barbell)
1
2
10+ reps
8+ reps
RPE 6-6.5
RPE 9.5-10
4
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 9.5
5
Pull-Up (Assisted)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8.5
6
Forearm Curl
2
6-8 reps
RPE 8
7
Preacher Curl (Dumbbell)
1
2
10+ reps
8+ reps
RPE 7
RPE 10
8
Hammer Curl
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 8
11
Face Pull
1
1
8-10 reps
6-8 reps
RPE 7
RPE 8
12
Reverse Pec Deck
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8+ reps
8+ reps
8+ reps
1+ reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
2
Cable Low Row
1
2
8-10 reps
6-8 reps
RPE 6-6.5
RPE 9-9.5
3
Bent Over Row (Barbell)
1
2
10+ reps
8+ reps
RPE 6-6.5
RPE 9.5-10
4
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 9.5
5
Pull-Up (Assisted)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8.5
6
Forearm Curl
2
6-8 reps
RPE 8
7
Preacher Curl (Dumbbell)
1
2
10+ reps
8+ reps
RPE 7
RPE 10
8
Hammer Curl
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 8
11
Face Pull
1
1
8-10 reps
6-8 reps
RPE 7
RPE 8
12
Reverse Pec Deck
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8+ reps
8+ reps
8+ reps
1+ reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
2
Cable Low Row
1
2
8-10 reps
6-8 reps
RPE 6-6.5
RPE 9-9.5
3
Bent Over Row (Barbell)
1
2
10+ reps
8+ reps
RPE 6-6.5
RPE 9.5-10
4
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 9.5
5
Pull-Up (Assisted)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8.5
6
Forearm Curl
2
6-8 reps
RPE 8
7
Preacher Curl (Dumbbell)
1
2
10+ reps
8+ reps
RPE 7
RPE 10
8
Hammer Curl
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 8
11
Deadlift (Barbell)
1
1
1
1
8+ reps
8+ reps
8+ reps
1+ reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
12
Cable Low Row
1
2
8-10 reps
6-8 reps
RPE 6-6.5
RPE 9-9.5
13
Bent Over Row (Barbell)
1
2
10+ reps
8+ reps
RPE 6-6.5
RPE 9.5-10
14
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 9.5
15
Pull-Up (Assisted)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8.5
16
Forearm Curl
2
6-8 reps
RPE 8
17
Preacher Curl (Dumbbell)
1
2
10+ reps
8+ reps
RPE 7
RPE 10
18
Hammer Curl
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
19
21s (EZ Bar)
1
21 reps
RPE 10
20
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 8
21
Face Pull
1
1
8-10 reps
6-8 reps
RPE 7
RPE 8
22
Reverse Pec Deck
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8+ reps
8+ reps
8+ reps
1+ reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
2
Cable Low Row
1
2
8-10 reps
6-8 reps
RPE 6-6.5
RPE 9-9.5
3
Bent Over Row (Barbell)
1
2
10+ reps
8+ reps
RPE 6-6.5
RPE 9.5-10
4
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 9.5
5
Pull-Up (Assisted)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8.5
6
Forearm Curl
2
6-8 reps
RPE 8
7
Preacher Curl (Dumbbell)
1
2
10+ reps
8+ reps
RPE 7
RPE 10
8
Hammer Curl
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 8
11
Deadlift (Barbell)
1
1
1
1
8+ reps
8+ reps
8+ reps
1+ reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
12
Cable Low Row
1
2
8-10 reps
6-8 reps
RPE 6-6.5
RPE 9-9.5
13
Bent Over Row (Barbell)
1
2
10+ reps
8+ reps
RPE 6-6.5
RPE 9.5-10
14
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 9.5
15
Pull-Up (Assisted)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8.5
16
Forearm Curl
2
6-8 reps
RPE 8
17
Preacher Curl (Dumbbell)
1
2
10+ reps
8+ reps
RPE 7
RPE 10
18
Hammer Curl
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
19
21s (EZ Bar)
1
21 reps
RPE 10
20
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 8
21
Face Pull
1
1
8-10 reps
6-8 reps
RPE 7
RPE 8
22
Reverse Pec Deck
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8+ reps
8+ reps
8+ reps
1+ reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
2
Cable Low Row
1
2
8-10 reps
6-8 reps
RPE 6-6.5
RPE 9-9.5
3
Bent Over Row (Barbell)
1
2
10+ reps
8+ reps
RPE 6-6.5
RPE 9.5-10
4
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 9.5
5
Pull-Up (Assisted)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8.5
6
Forearm Curl
2
6-8 reps
RPE 8
7
Preacher Curl (Dumbbell)
1
2
10+ reps
8+ reps
RPE 7
RPE 10
8
Hammer Curl
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
9
21s (EZ Bar)
1
21 reps
RPE 10
10
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 8
11
Deadlift (Barbell)
1
1
1
1
8+ reps
8+ reps
8+ reps
1+ reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
12
Cable Low Row
1
2
8-10 reps
6-8 reps
RPE 6-6.5
RPE 9-9.5
13
Bent Over Row (Barbell)
1
2
10+ reps
8+ reps
RPE 6-6.5
RPE 9.5-10
14
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 9.5
15
Pull-Up (Assisted)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8.5
16
Forearm Curl
2
6-8 reps
RPE 8
17
Preacher Curl (Dumbbell)
1
2
10+ reps
8+ reps
RPE 7
RPE 10
18
Hammer Curl
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
19
21s (EZ Bar)
1
21 reps
RPE 10
20
Reverse Wrist Curl (Barbell)
2
6-8 reps
RPE 8
21
Face Pull
1
1
8-10 reps
6-8 reps
RPE 7
RPE 8
22
Reverse Pec Deck
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 reps
8-9 reps
6-8 reps
RPE 6
RPE 7.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
2
9-10 reps
-8 reps
RPE 6
RPE 8.5
3
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
4
Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
5
Skull Crusher (Barbell)
2
6-8 reps
RPE 8.5
6
Dip (Assisted)
1
2
9-10 reps
6-8 reps
RPE 6
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
8
Lateral Raise (Cable)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
10-10 reps
8-10 reps
6-8 reps
RPE 6
RPE 7.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
2
9-10 reps
-8 reps
RPE 6
RPE 8.5
3
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
4
Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
5
Skull Crusher (Barbell)
2
6-8 reps
RPE 8.5
6
Dip (Assisted)
1
2
9-10 reps
6-8 reps
RPE 6
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
8
Bench Press (Barbell)
1
1
2
8-10 mins
8-9 mins
6-8 mins
RPE 6
RPE 7.5
RPE 8.5
9
Incline Bench Press (Dumbbell)
1
2
9-10 reps
-8 reps
RPE 6
RPE 8.5
10
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
11
Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
12
Skull Crusher (Barbell)
2
6-8 reps
RPE 8.5
13
Dip (Assisted)
1
2
9-10 reps
6-8 reps
RPE 6
RPE 8.5
14
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
15
Lateral Raise (Cable)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
9-10 reps
-8 reps
RPE 6
RPE 8.5
3
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
4
Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
5
Skull Crusher (Barbell)
2
6-8 reps
RPE 8.5
6
Dip (Assisted)
1
2
9-10 reps
6-8 reps
RPE 6
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 mins
8-9 mins
6-8 mins
RPE 6
RPE 7.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
2
9-10 reps
-8 reps
RPE 6
RPE 8.5
3
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
4
Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
5
Skull Crusher (Barbell)
2
6-8 reps
RPE 8.5
6
Dip (Assisted)
1
2
9-10 reps
6-8 reps
RPE 6
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
8
Bench Press (Barbell)
1
1
2
8-10 mins
8-9 mins
6-8 mins
RPE 6
RPE 7.5
RPE 8.5
9
Incline Bench Press (Dumbbell)
1
2
9-10 reps
-8 reps
RPE 6
RPE 8.5
10
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
11
Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
12
Skull Crusher (Barbell)
2
6-8 reps
RPE 8.5
13
Dip (Assisted)
1
2
9-10 reps
6-8 reps
RPE 6
RPE 8.5
14
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
15
Bench Press (Barbell)
1
1
2
8-10 mins
8-9 mins
6-8 mins
RPE 6
RPE 7.5
RPE 8.5
16
Incline Bench Press (Dumbbell)
1
2
9-10 reps
-8 reps
RPE 6
RPE 8.5
17
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
18
Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
19
Skull Crusher (Barbell)
2
6-8 reps
RPE 8.5
20
Dip (Assisted)
1
2
9-10 reps
6-8 reps
RPE 6
RPE 8.5
21
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
22
Lateral Raise (Cable)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8-10 mins
8-9 mins
6-8 mins
RPE 6
RPE 7.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
2
9-10 reps
-8 reps
RPE 6
RPE 8.5
3
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
4
Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
5
Skull Crusher (Barbell)
2
6-8 reps
RPE 8.5
6
Dip (Assisted)
1
2
9-10 reps
6-8 reps
RPE 6
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
8
Bench Press (Barbell)
1
1
2
8-10 mins
8-9 mins
6-8 mins
RPE 6
RPE 7.5
RPE 8.5
9
Incline Bench Press (Dumbbell)
1
2
9-10 reps
-8 reps
RPE 6
RPE 8.5
10
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
11
Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
12
Skull Crusher (Barbell)
2
6-8 reps
RPE 8.5
13
Dip (Assisted)
1
2
9-10 reps
6-8 reps
RPE 6
RPE 8.5
14
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
15
Bench Press (Barbell)
1
1
2
8-10 mins
8-9 mins
6-8 mins
RPE 6
RPE 7.5
RPE 8.5
16
Incline Bench Press (Dumbbell)
1
2
9-10 reps
-8 reps
RPE 6
RPE 8.5
17
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
18
Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
19
Skull Crusher (Barbell)
2
6-8 reps
RPE 8.5
20
Dip (Assisted)
1
2
9-10 reps
6-8 reps
RPE 6
RPE 8.5
21
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
22
Bench Press (Barbell)
1
1
2
8-10 mins
8-9 mins
6-8 mins
RPE 6
RPE 7.5
RPE 8.5
23
Incline Bench Press (Dumbbell)
1
2
9-10 reps
-8 reps
RPE 6
RPE 8.5
24
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
25
Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
26
Skull Crusher (Barbell)
2
6-8 reps
RPE 8.5
27
Dip (Assisted)
1
2
9-10 reps
6-8 reps
RPE 6
RPE 8.5
28
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
29
Lateral Raise (Cable)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 6
RPE 6
RPE 7
RPE 7.5
RPE 8.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
9-10 reps
-8 reps
RPE 6
RPE 8.5
3
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 9
4
Tricep Extension (Cable)
1
2
8-10 reps
6-8 reps
RPE 6
RPE 8
5
Skull Crusher (Barbell)
2
6-8 reps
RPE 8.5
6
Dip (Assisted)
1
2
9-10 reps
6-8 reps
RPE 6
RPE 8.5
7
Seated Shoulder Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9.5
2
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
3
Leg Press (45 Degrees)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 7.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
RPE 8
RPE 9.5
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 9
6
Hack Squat
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
7
Sit Up
1
20 reps
RPE 8
8
Lying Leg Raise
1
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9.5
2
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
3
Leg Press (45 Degrees)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 7.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
RPE 8
RPE 9.5
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 9
6
Hack Squat
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
7
Sit Up
1
20 reps
RPE 8
8
Lying Leg Raise
1
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9.5
2
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
3
Leg Press (45 Degrees)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 7.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
RPE 8
RPE 9.5
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 9
6
Hack Squat
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
7
Sit Up
1
20 reps
RPE 8
8
Lying Leg Raise
1
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9.5
2
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
3
Leg Press (45 Degrees)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 7.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
RPE 8
RPE 9.5
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 9
6
Hack Squat
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
7
Sit Up
1
20 reps
RPE 8
8
Lying Leg Raise
1
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9.5
2
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
3
Leg Press (45 Degrees)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 7.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
RPE 8
RPE 9.5
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 9
6
Hack Squat
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
7
Sit Up
1
20 reps
RPE 8
8
Lying Leg Raise
1
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9.5
2
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
3
Leg Press (45 Degrees)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 7.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
RPE 8
RPE 9.5
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 9
6
Hack Squat
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
7
Sit Up
1
20 reps
RPE 8
8
Lying Leg Raise
1
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
3
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 8.5
4
Face Pull
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
5
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
6
Reverse Pec Deck
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
7
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 8.5
8
AD Press
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
3
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 8.5
4
Face Pull
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
5
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
6
Reverse Pec Deck
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
7
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 8.5
8
AD Press
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
3
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 8.5
4
Face Pull
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
5
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
6
Reverse Pec Deck
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
7
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 8.5
8
AD Press
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
3
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 8.5
4
Face Pull
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
5
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
6
Reverse Pec Deck
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
7
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 8.5
8
AD Press
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
3
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 8.5
4
Face Pull
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
5
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
6
Reverse Pec Deck
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
7
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 8.5
8
AD Press
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8-10 reps
6-8 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
6-8 reps
RPE 7.5
RPE 9
3
Pec Deck (Machine)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 8.5
4
Face Pull
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
5
Seated Row (Cable)
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9
6
Reverse Pec Deck
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
7
Lat Pulldown (Close Grip)
1
2
8-10 reps
6-8 reps
RPE 6.5
RPE 8.5
8
AD Press
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9.5
2
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
3
Leg Press (45 Degrees)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 7.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
RPE 8
RPE 9.5
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 9
6
Hack Squat
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9.5
2
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
3
Leg Press (45 Degrees)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 7.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
RPE 8
RPE 9.5
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 9
6
Hack Squat
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9.5
2
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
3
Leg Press (45 Degrees)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 7.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
RPE 8
RPE 9.5
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 9
6
Hack Squat
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9.5
2
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
3
Leg Press (45 Degrees)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 7.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
RPE 8
RPE 9.5
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 9
6
Hack Squat
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9.5
2
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
3
Leg Press (45 Degrees)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 7.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
RPE 8
RPE 9.5
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 9
6
Hack Squat
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
8-10 reps
6-8 reps
RPE 7
RPE 9.5
2
Leg Curl
1
2
8-10 reps
6-8 reps
RPE 7
RPE 8.5
3
Leg Press (45 Degrees)
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 7.5
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
4-6 reps
2-4 reps
RPE 8
RPE 9.5
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 9
6
Hack Squat
1
1
2
8-10 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
Week 1
1 / 6 Weeks
Day 3
1
Leg Extension
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7
@9.5
2
Leg Curl
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7
@8.5
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
6-8 Reps
@7
@7.5
@9.5
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
2-4 Reps
@8
@9.5
@10
5
Standing Calf Raise
2 Sets
6-8 Reps
@9
6
Hack Squat
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
6-8 Reps
@7.5
@8
@9
7
Sit Up
1 Set
20 Reps
@8
8
Lying Leg Raise
1 Set
20 Reps
@8.5
Day 4
1
Run
1 Set
20 mins
@8
Day 6
1
Leg Extension
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7
@9.5
2
Leg Curl
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7
@8.5
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
6-8 Reps
@7
@7.5
@9.5
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
2-4 Reps
@8
@9.5
@10
5
Standing Calf Raise
2 Sets
6-8 Reps
@9
6
Hack Squat
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
6-8 Reps
@7.5
@8
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8+ Reps
8+ Reps
8+ Reps
1+ Reps
@6
@7.5
@8.5
@9.5
2
Cable Low Row
1 Set
2 Sets
8-10 Reps
6-8 Reps
@6-6.5
@9-9.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
10+ Reps
8+ Reps
@6-6.5
@9.5-10
4
Lat Pulldown (Close Grip)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@6.5
@9.5
5
Pull-Up (Assisted)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@6
@8.5
6
Forearm Curl
2 Sets
6-8 Reps
@8
7
Preacher Curl (Dumbbell)
1 Set
2 Sets
10+ Reps
8+ Reps
@7
@10
8
Hammer Curl
1 Set
2 Sets
8-10 Reps
6-8 Reps
@6
@8
9
21s (EZ Bar)
1 Set
21 Reps
@10
10
Reverse Wrist Curl (Barbell)
2 Sets
6-8 Reps
@8
11
Face Pull
1 Set
1 Set
8-10 Reps
6-8 Reps
@7
@8
12
Reverse Pec Deck
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7.5
@8.5
Day 5
1
Incline Bench Press (Barbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@8
@9
2
Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7.5
@9
3
Pec Deck (Machine)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@6.5
@8.5
4
Face Pull
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7
@8.5
5
Seated Row (Cable)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7
@9
6
Reverse Pec Deck
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7
@8.5
7
Lat Pulldown (Close Grip)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@6.5
@8.5
8
AD Press
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-9 Reps
6-8 Reps
@6
@7.5
@8.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
9-10 Reps
-8 Reps
@6
@8.5
3
Pec Deck (Machine)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@6
@9
4
Tricep Extension (Cable)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@6
@8
5
Skull Crusher (Barbell)
2 Sets
6-8 Reps
@8.5
6
Dip (Assisted)
1 Set
2 Sets
9-10 Reps
6-8 Reps
@6
@8.5
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7.5
@9
8
Lateral Raise (Cable)
1 Set
2 Sets
8-10 Reps
6-8 Reps
@7.5
@9