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BoostcampPNG

Hawk creek power

by Teddy R.

Program Description

It adds the mix between power building in the start to specific power in the end

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 25, 2026 12:12
  • Last Edited
    Feb 25, 2026 04:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Hamstrings
11%
Front Delts
10.7%
Glutes
10.4%
Quadriceps
10.2%
Upper Back
9%
Chest
6.8%
Lats
5.7%
Middle Delts
5%
Biceps
4.6%
Abs
4.4%
Rear Delts
2.8%
Lower Back
2.6%
Adductors
1.6%
Calves
1.3%
Abductors
0.9%
Forearms
0.9%
Olympic
0.4%
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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
High Bar Squat (Barbell)
3
8 reps
RPE 6
2
Leg Press
3
8 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 6
4
Ab exercise
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 7
4
Ab exercise
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 6
2
Leg Press
1
2
8 reps
8 reps
RPE 8
RPE 6
3
Leg Extension
1
2
10 reps
10 reps
RPE 8
RPE 6
4
Ab exercise
1
2
8 reps
8 reps
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 6
2
Leg Press
1
2
8 reps
8 reps
RPE 9
RPE 6
3
Leg Extension
1
2
10 reps
10 reps
RPE 9
RPE 6
4
Ab exercise
1
2
8 reps
8 reps
RPE 9
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 8
2
Squat (Low Bar)
3
5 reps
60%
3
Bench Press (Barbell)
3
8 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
8 reps
RPE 7
6
Leg Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Bench Press (Barbell)
1
3 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
8 reps
RPE 7
6
Leg Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 9
2
Squat (Low Bar)
3
5 reps
65%
3
Bench Press (Barbell)
3
8 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
8 reps
RPE 7
6
Leg Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Bench Press (Barbell)
1
3 reps
RPE 9
3
Bench Press (Barbell)
3
5 reps
65%
4
Chest Press (Machine)
3
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
8 reps
RPE 7
6
Leg Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2 reps
RPE 8
2
Squat (Low Bar)
3
4 reps
60%
3
Bench Press (Barbell)
3
8 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
8 reps
RPE 7
6
Leg Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Bench Press (Barbell)
1
2 reps
RPE 8
3
Bench Press (Barbell)
3
4 reps
60%
4
Chest Press (Machine)
3
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
8 reps
RPE 7
6
Leg Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2 reps
RPE 9
2
Squat (Low Bar)
3
4 reps
65%
3
Bench Press (Barbell)
3
8 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
8 reps
RPE 7
6
Leg Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Bench Press (Barbell)
1
2 reps
RPE 9
3
Bench Press (Barbell)
3
4 reps
65%
4
Chest Press (Machine)
3
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
8 reps
RPE 7
6
Leg Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8
2
Squat (Low Bar)
3
3 reps
60%
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Chest Press (Machine)
3
6 reps
RPE 7
5
Chest Supported Row (Machine)
3
6 reps
RPE 7
6
Leg Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 7
2
Bench Press (Barbell)
1
1 reps
RPE 8
3
Bench Press (Barbell)
3
3 reps
60%
4
Chest Press (Machine)
3
6 reps
RPE 7
5
Chest Supported Row (Machine)
3
6 reps
RPE 7
6
Leg Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 9
2
Squat (Low Bar)
3
3 reps
65%
3
Bench Press (Barbell)
3
6 reps
RPE 7
4
Chest Press (Machine)
3
6 reps
RPE 7
5
Chest Supported Row (Machine)
3
6 reps
RPE 7
6
Leg Extension
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 7
2
Bench Press (Barbell)
1
1 reps
RPE 9
3
Bench Press (Barbell)
3
3 reps
65%
4
Chest Press (Machine)
3
6 reps
RPE 7
5
Chest Supported Row (Machine)
3
6 reps
RPE 7
6
Leg Extension
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Bent Over Row (Barbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Chest Supported Row (Machine)
3
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
6
Face Pull
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 6
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
6
Face Pull
1
2
10 reps
10 reps
RPE 7
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 6
2
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 6
3
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 6
4
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 6
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 6
6
Face Pull
1
2
10 reps
10 reps
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 6
2
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 6
3
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 6
4
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 6
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 6
6
Face Pull
1
2
10 reps
10 reps
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8 reps
RPE 7
5
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
4 reps
60%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Leg Press
3
8 reps
RPE 7
5
Hip Thrust (Machine)
3
8 reps
RPE 7
6
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8 reps
RPE 7
5
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9
2
Deadlift (Barbell)
3
4 reps
65%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Leg Press
3
8 reps
RPE 7
5
Hip Thrust (Machine)
3
8 reps
RPE 7
6
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8 reps
RPE 7
5
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
4
3 reps
60%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Leg Press
3
8 reps
RPE 7
5
Hip Thrust (Machine)
3
8 reps
RPE 7
6
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
8 reps
RPE 7
5
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Barbell)
4
3 reps
65%
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4
Leg Press
3
8 reps
RPE 7
5
Hip Thrust (Machine)
3
8 reps
RPE 7
6
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
5 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
6 reps
RPE 7
4
Hip Thrust (Machine)
3
8 reps
RPE 7
5
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
60%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
4
Leg Press
3
6 reps
RPE 7
5
Hip Thrust (Machine)
3
6 reps
RPE 7
6
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
5 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
3
Leg Press
3
6 reps
RPE 7
4
Hip Thrust (Machine)
3
8 reps
RPE 7
5
Lat Pulldown
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
3
3 reps
65%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 7
4
Leg Press
3
6 reps
RPE 7
5
Hip Thrust (Machine)
3
6 reps
RPE 7
6
Lat Pulldown
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
8 reps
RPE 6
2
Hip Thrust (Machine)
3
10 reps
RPE 6
3
Hamstring Curl
3
10 reps
RPE 6
4
Standing Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 6
2
Hip Thrust (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 6
3
Hamstring Curl
1
2
10 reps
10 reps
RPE 7
RPE 6
4
Standing Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
2
8 reps
8 reps
RPE 8
RPE 6
2
Hip Thrust (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 6
3
Hamstring Curl
1
2
10 reps
10 reps
RPE 8
RPE 6
4
Standing Calf Raise
1
2
10 reps
10 reps
RPE 8
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
2
8 reps
8 reps
RPE 9
RPE 6
2
Hip Thrust (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 6
3
Hamstring Curl
1
2
10 reps
10 reps
RPE 9
RPE 6
4
Standing Calf Raise
1
2
10 reps
10 reps
RPE 9
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
RPE 7
2
Larsen Press (Barbell)
3
6 reps
RPE 7
3
Military Press (Barbell)
3
6 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
6
Standing Calf Raise
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
4
One Arm Bent Over Row
3
10 reps
RPE 6
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 6
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 6
2
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 6
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
4
One Arm Bent Over Row
1
2
10 reps
10 reps
RPE 7
RPE 6
5
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6
6
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
7
Rear Delt Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 6
2
Lat Pulldown
1
2
10 reps
10 reps
RPE 8
RPE 6
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 6
4
One Arm Bent Over Row
1
2
10 reps
10 reps
RPE 8
RPE 6
5
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 6
6
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 6
7
Rear Delt Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 6
2
Lat Pulldown
1
2
10 reps
10 reps
RPE 9
RPE 6
3
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 6
4
One Arm Bent Over Row
1
2
10 reps
10 reps
RPE 9
RPE 6
5
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 9
RPE 6
6
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 6
7
Rear Delt Fly (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@6
2
Leg Press
3 Sets
8 Reps
@6
3
Leg Extension
3 Sets
10 Reps
@6
4
Ab exercise
3 Sets
8 Reps
@6
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@6
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@6
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
6
Face Pull
3 Sets
10 Reps
@6
Day 3
1
Snatch Deadlift
3 Sets
8 Reps
@6
2
Hip Thrust (Machine)
3 Sets
10 Reps
@6
3
Hamstring Curl
3 Sets
10 Reps
@6
4
Standing Calf Raise
3 Sets
10 Reps
@6
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@6
2
Lat Pulldown
3 Sets
10 Reps
@6
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
4
One Arm Bent Over Row
3 Sets
10 Reps
@6
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@6
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@6