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Off-Season Powerlifting

by FranciscoRibeiro1337
1 athletes joined
5.0
(1 rating)

Program Description

Intended for off-season powerlifting, mostly high reps and developmenal work. Non periodical weeks, so not a 6-day/week program, but a 4-5 day/week asynchronous full-body split. 2 SBD days in the middle of the "week". Big focus on primary movements, and high set and high rep work for all of them with the intent of muscle growth and working on weaknesses.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 16, 2025 01:12
  • Last Edited
    Apr 24, 2025 11:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
72%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
74%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
76%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
74%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
76%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
78%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
80%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
72%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
74%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
76%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
78%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
70%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
82%
2
Block Pull (Barbell)
3
6 reps
RPE 7
3
Stiff Leg Deadlift
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
6
Wrist Curls
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
67%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
69%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
71%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
73%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
67%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
71%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
73%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
75%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
77%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
67%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
69%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
71%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
73%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
75%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
67%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
10 reps
81%
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pin Press Bench (Barbell)
3
8 reps
RPE 7
4
Upright Row (Barbell)
3
6-8 reps
RPE 8
5
Lat Pulldown
3
8-15 reps
RPE 9
6
Back Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
67%
2
Bench Press (Paused)
4
6 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
69%
2
Bench Press (Paused)
4
6 reps
77%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
71%
2
Bench Press (Paused)
4
6 reps
79%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
73%
2
Bench Press (Paused)
4
6 reps
81%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
67%
2
Bench Press (Paused)
4
6 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
71%
2
Bench Press (Paused)
4
6 reps
79%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
73%
2
Bench Press (Paused)
4
6 reps
81%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
75%
2
Bench Press (Paused)
4
6 reps
83%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
77%
2
Bench Press (Paused)
4
6 reps
85%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
67%
2
Bench Press (Paused)
4
6 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
69%
2
Bench Press (Paused)
4
6 reps
77%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
71%
2
Bench Press (Paused)
4
6 reps
79%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
73%
2
Bench Press (Paused)
4
6 reps
81%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
75%
2
Bench Press (Paused)
4
6 reps
83%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
67%
2
Bench Press (Paused)
4
6 reps
75%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
80%
2
Bench Press (Paused)
4
6 reps
87%
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
6-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
75%
2
Bench Press (Paused)
3
5 reps
75%
3
Deadlift (Barbell)
3
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
77%
2
Bench Press (Paused)
3
5 reps
77%
3
Deadlift (Barbell)
3
5 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
79%
2
Bench Press (Paused)
3
5 reps
79%
3
Deadlift (Barbell)
3
5 reps
79%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
81%
2
Bench Press (Paused)
3
5 reps
81%
3
Deadlift (Barbell)
3
5 reps
81%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
75%
2
Bench Press (Paused)
3
5 reps
75%
3
Deadlift (Barbell)
3
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
79%
2
Bench Press (Paused)
3
5 reps
79%
3
Deadlift (Barbell)
3
5 reps
79%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
81%
2
Bench Press (Paused)
3
5 reps
81%
3
Deadlift (Barbell)
3
5 reps
81%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
83%
2
Bench Press (Paused)
3
5 reps
83%
3
Deadlift (Barbell)
3
5 reps
83%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
85%
2
Bench Press (Paused)
3
5 reps
85%
3
Deadlift (Barbell)
3
5 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
75%
2
Bench Press (Paused)
3
5 reps
75%
3
Deadlift (Barbell)
3
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
77%
2
Bench Press (Paused)
3
5 reps
77%
3
Deadlift (Barbell)
3
5 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
79%
2
Bench Press (Paused)
3
5 reps
79%
3
Deadlift (Barbell)
3
5 reps
79%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
81%
2
Bench Press (Paused)
3
5 reps
81%
3
Deadlift (Barbell)
3
5 reps
81%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
83%
2
Bench Press (Paused)
3
5 reps
83%
3
Deadlift (Barbell)
3
5 reps
83%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
75%
2
Bench Press (Paused)
3
5 reps
75%
3
Deadlift (Barbell)
3
5 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
90%
2
Bench Press (Paused)
3
5 reps
90%
3
Deadlift (Barbell)
3
5 reps
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
65%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
67%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
69%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
71%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
65%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
69%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
71%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
73%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
75%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
65%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
67%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
69%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
71%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
73%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
65%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
8 reps
77%
2
Larsen Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Seated Row (Cable)
3
6-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
68%
2
Bench Press (Barbell)
3
8 reps
68%
3
Deadlift (Paused)
3
8 reps
68%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
3
Deadlift (Paused)
3
8 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
72%
2
Bench Press (Barbell)
3
8 reps
72%
3
Deadlift (Paused)
3
8 reps
72%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
74%
2
Bench Press (Barbell)
3
8 reps
74%
3
Deadlift (Paused)
3
8 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
68%
2
Bench Press (Barbell)
3
8 reps
68%
3
Deadlift (Paused)
3
8 reps
68%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
72%
2
Bench Press (Barbell)
3
8 reps
72%
3
Deadlift (Paused)
3
8 reps
72%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
74%
2
Bench Press (Barbell)
3
8 reps
74%
3
Deadlift (Paused)
3
8 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
76%
2
Bench Press (Barbell)
3
8 reps
76%
3
Deadlift (Paused)
3
8 reps
76%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
78%
2
Bench Press (Barbell)
3
8 reps
78%
3
Deadlift (Paused)
3
8 reps
78%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
68%
2
Bench Press (Barbell)
3
8 reps
68%
3
Deadlift (Paused)
3
8 reps
68%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
70%
2
Bench Press (Barbell)
3
8 reps
70%
3
Deadlift (Paused)
3
8 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
72%
2
Bench Press (Barbell)
3
8 reps
72%
3
Deadlift (Paused)
3
8 reps
72%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
74%
2
Bench Press (Barbell)
3
8 reps
74%
3
Deadlift (Paused)
3
8 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
76%
2
Bench Press (Barbell)
3
8 reps
76%
3
Deadlift (Paused)
3
8 reps
76%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
68%
2
Bench Press (Barbell)
3
8 reps
68%
3
Deadlift (Paused)
3
8 reps
68%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
80%
2
Bench Press (Barbell)
3
8 reps
80%
3
Deadlift (Paused)
3
8 reps
80%
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
70%
2
Block Pull (Barbell)
3 Sets
6 Reps
@7
3
Stiff Leg Deadlift
2 Sets
10 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
6-10 Reps
@9
6
Wrist Curls
3 Sets
10-15 Reps
@9
Day 2
1
Squat (Low Bar)
3 Sets
10 Reps
67%
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@8
3
Pin Press Bench (Barbell)
3 Sets
8 Reps
@7
4
Upright Row (Barbell)
3 Sets
6-8 Reps
@8
5
Lat Pulldown
3 Sets
8-15 Reps
@9
6
Back Extension
3 Sets
10 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
67%
2
Bench Press (Paused)
4 Sets
6 Reps
75%
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
4
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
6-12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9
Day 4
1
Squat (Low Bar)
3 Sets
5 Reps
75%
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
Deadlift (Barbell)
3 Sets
5 Reps
75%
Day 5
1
Tempo Squat (Barbell)
3 Sets
8 Reps
65%
2
Larsen Press (Barbell)
3 Sets
12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
4
Pull-Up (Bodyweight)
2 Sets
AMRAP
-
5
Seated Row (Cable)
3 Sets
6-12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@8
Day 6
1
Squat (Paused)
3 Sets
8 Reps
68%
2
Bench Press (Barbell)
3 Sets
8 Reps
68%
3
Deadlift (Paused)
3 Sets
8 Reps
68%