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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
    Jun 18, 2025 07:57

Summary

Unleash your strength with KB's powerbuilding program, a comprehensive 6-week journey designed for serious lifters. Training six days a week, this program combines heavy lifting with targeted hypertrophy and cardio, ensuring you build muscle while enhancing your endurance. Each session focuses on compound movements and isolation exercises, maximizing your gains and sculpting your physique. Get ready to push your limits and transform your body with a structured plan that delivers results!
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4.8 Stars with 10, 000+ Ratings
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
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