Program Description
The program is inspired by Cody Lefever's VDIP program, but spread over 4 days instead of 5. Every set of this program is a MRS (Max rep set), but don't go to absolute failure, instead leave always 1-2 rep in the tank. The progression is based on the sum of the repetitions done in the previous session with this pattern: - T1 exercises: Sum: 15 = +5kg 10-14 = +2.5kg rest periods: 3-5 min - T2 exercises: Sum: 30 = +5kg 25-29 = +2.5g rest periods: 2-3 min - T3 exercises: Sum: 50 = +5kg rest periods: 1-2'
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 14, 2024 12:02
- Last EditedJun 18, 2025 09:30
Summary
Unlock your strength potential with the POWERBUILDING program, a 12-week journey designed for serious lifters. This four-day-a-week program combines heavy compound lifts like deadlifts and bench presses with targeted accessory work to build muscle and power. Each session is meticulously crafted to challenge your limits and enhance your overall performance. Get ready to transform your physique and elevate your lifting game!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
RPE 9
2
Bench Press (Smith Machine)
3
6-12 reps
RPE 9
3
Pec Deck (Machine)
4
8-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
4
8-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Straight Leg Calf Raise
4
10-20 reps
RPE 9
7A
Deadhang
3
AMRAP
RPE 10
7B
Seated Calf Raise
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2-5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Bench Press (Close Grip)
3
6-12 reps
RPE 9
4
Seated Row (Machine)
4
8-15 reps
RPE 9
5
Wide Grip Lat Pulldown
4
8-15 reps
RPE 9
6A
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6B
Straight Leg Calf Raise
4
8-15 reps
RPE 9
7A
Hammer Curl
3
6-12 reps
RPE 9
7B
Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9
3
Seated Row (Machine)
3
6-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
4
8-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
7
Leg Extension
4
8-15 reps
RPE 9
8A
Calf Raise (Bodyweight)
3
8-15 reps
RPE 9
8B
Dead Hang
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Squat (Barbell)
3
6-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 9
4
Dip (Weighted)
4
8-15 reps
RPE 9
5
Single Leg Press
4
8-15 reps
RPE 9
6
Leg Curl
4
8-15 reps
RPE 9
7
Seated Calf Raise
4
10-20 reps
RPE 9
8A
Face Pull
4
8-15 reps
RPE 9
8B
Decline Sit Up (Bodyweight)
4
AMRAP
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)3 Sets
2-5 Reps
@9
2
Bench Press (Smith Machine)3 Sets
6-12 Reps
@9
3
Pec Deck (Machine)4 Sets
8-15 Reps
@9
4
Incline Bench Press (Dumbbell)4 Sets
8-15 Reps
@9
5A
Bicep Curl (EZ Bar)4 Sets
8-15 Reps
@9
5B
Tricep Pushdown (Cable)4 Sets
8-15 Reps
@9
6
Straight Leg Calf Raise4 Sets
10-20 Reps
@9
7A
Deadhang3 Sets
AMRAP
@10
7B
Seated Calf Raise3 Sets
8-15 Reps
@9
Day 2
1
Overhead Press (Barbell)3 Sets
2-5 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
@9
3
Bench Press (Close Grip)3 Sets
6-12 Reps
@9
4
Seated Row (Machine)4 Sets
8-15 Reps
@9
5
Wide Grip Lat Pulldown4 Sets
8-15 Reps
@9
6A
Lateral Raise (Dumbbell)4 Sets
8-15 Reps
@9
6B
Straight Leg Calf Raise4 Sets
8-15 Reps
@9
7A
Hammer Curl3 Sets
6-12 Reps
@9
7B
Tricep Extension (Dumbbell)3 Sets
6-12 Reps
@9
8A
Face Pull4 Sets
8-15 Reps
@9
8B
Decline Sit Up (Bodyweight)4 Sets
AMRAP
@9
Day 3
1
Squat (Barbell)3 Sets
2-5 Reps
@9
2
Incline Bench Press (Dumbbell)3 Sets
6-12 Reps
@9
3
Seated Row (Machine)3 Sets
6-12 Reps
@9
4
Lat Pulldown (Neutral Grip)4 Sets
8-15 Reps
@9
5
Lateral Raise (Dumbbell)4 Sets
8-15 Reps
@9
6
Incline Curl (Dumbbell)4 Sets
8-15 Reps
@9
7
Leg Extension4 Sets
8-15 Reps
@9
8A
Calf Raise (Bodyweight)3 Sets
8-15 Reps
@9
8B
Dead Hang3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)3 Sets
2-5 Reps
@9
2
Squat (Barbell)3 Sets
6-12 Reps
@9
3
Seated Shoulder Press (Dumbbell)3 Sets
6-12 Reps
@9
4
Dip (Weighted)4 Sets
8-15 Reps
@9
5
Single Leg Press4 Sets
8-15 Reps
@9
6
Leg Curl4 Sets
8-15 Reps
@9
7
Seated Calf Raise4 Sets
10-20 Reps
@9
8A
Face Pull4 Sets
8-15 Reps
@9
8B
Decline Sit Up (Bodyweight)4 Sets
AMRAP
@9