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BoostcampPNG

Powerlifting 4D

by Bully Strength

Program Description

0 rep set = AMRAP *unless otherwise notated* Auto-regulating AMRAPs for bench and overhead press on second day and deadlifting during base building phase. Each repetition beyond specified rep range is +1% of 1RM on working weight next week. ex: AMRAP @ 60% after 3x6 --> 11 rep set --> +5% added to next week.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 17, 2025 07:16
  • Last Edited
    Jun 23, 2025 07:34
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
60%
2
Bench Press (Close Grip)
2
12 reps
RPE 7
3
Spoto Press
2
12 reps
RPE 7
4
Bent Over Row (Barbell)
3
12 reps
RPE 7
5
Lat Pulldown
2
15 reps
-
6
Bicep Curl (Dumbbell)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
62.5%
2
Bench Press (Close Grip)
3
12 reps
RPE 8
3
Spoto Press
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
4
12 reps
RPE 8
5
Lat Pulldown
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
10 reps
-
65%
2
Bench Press (Close Grip)
4
12 reps
RPE 9
3
Spoto Press
4
12 reps
RPE 9
4
Bent Over Row (Barbell)
5
12 reps
RPE 9
5
Lat Pulldown
4
15 reps
-
6
Bicep Curl (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Bench Press (Close Grip)
2
6 reps
65%
3
Spoto Press
2
6 reps
65%
4
Bent Over Row (Barbell)
3
6 reps
RPE 7
5
Lat Pulldown
2
10 reps
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
72.5%
2
Bench Press (Close Grip)
3
6 reps
65%
3
Spoto Press
3
6 reps
65%
4
Bent Over Row (Barbell)
4
6 reps
RPE 8
5
Lat Pulldown
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
5 reps
-
75%
2
Bench Press (Close Grip)
4
6 reps
70%
3
Spoto Press
4
6 reps
70%
4
Bent Over Row (Barbell)
5
6 reps
RPE 9
5
Lat Pulldown
4
10 reps
-
6
Bicep Curl (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3 reps
80%
80%
2
Bench Press (Paused)
5
5 reps
70%
3
Floor Press (Barbell)
5
5 reps
70%
4
Pendlay Row
5
7 reps
RPE 7
5
Lat Pulldown
4
9 reps
-
6
Bicep Curl (Barbell)
4
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
85%
85%
2
Bench Press (Paused)
4
5 reps
75%
3
Floor Press (Barbell)
4
5 reps
75%
4
Pendlay Row
4
7 reps
RPE 8
5
Lat Pulldown
3
9 reps
-
6
Bicep Curl (Barbell)
3
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
80%
3
Floor Press (Barbell)
3
5 reps
80%
4
Pendlay Row
3
7 reps
RPE 9
5
Lat Pulldown
2
9 reps
-
6
Bicep Curl (Barbell)
2
9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
2 reps
85%
85%
2
Bench Press (Paused)
5
4 reps
75%
3
Floor Press (Barbell)
5
4 reps
75%
4
Pendlay Row
5
6 reps
RPE 7
5
Lat Pulldown
4
7 reps
-
6
Bicep Curl (Barbell)
4
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
90%
90%
2
Bench Press (Paused)
4
4 reps
80%
3
Floor Press (Barbell)
4
4 reps
80%
4
Pendlay Row
4
6 reps
RPE 8
5
Lat Pulldown
3
7 reps
-
6
Bicep Curl (Barbell)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 10
2
Bench Press (Paused)
3
4 reps
85%
3
Floor Press (Barbell)
3
4 reps
85%
4
Pendlay Row
3
6 reps
RPE 9
5
Lat Pulldown
2
7 reps
-
6
Bicep Curl (Barbell)
2
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1 reps
90%
90%
2
Bench Press (Paused)
5
3 reps
80%
3
Floor Press (Barbell)
5
3 reps
80%
4
Pendlay Row
5
5 reps
RPE 7
5
Lat Pulldown
4
5 reps
-
6
Bicep Curl (Barbell)
4
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1 reps
95%
95%
2
Bench Press (Paused)
4
3 reps
85%
3
Floor Press (Barbell)
4
3 reps
85%
4
Pendlay Row
4
5 reps
RPE 8
5
Lat Pulldown
3
5 reps
-
6
Bicep Curl (Barbell)
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Paused)
3
3 reps
90%
3
Floor Press (Barbell)
3
3 reps
90%
4
Pendlay Row
3
5 reps
RPE 9
5
Lat Pulldown
2
5 reps
-
6
Bicep Curl (Barbell)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
60%
2
Front Squat (Barbell)
2
12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
5
Leg Extension
2
12 reps
-
6
Standing Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
62.5%
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Leg Extension
3
12 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10 reps
-
65%
2
Front Squat (Barbell)
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 9
5
Leg Extension
4
12 reps
-
6
Standing Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Front Squat (Barbell)
2
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 7
5
Leg Extension
2
10 reps
-
6
Standing Calf Raise
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77.5%
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Leg Extension
3
10 reps
-
6
Standing Calf Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
-
80%
2
Front Squat (Barbell)
4
6 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
6 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9
5
Leg Extension
4
10 reps
-
6
Standing Calf Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
80%
80%
2
Squat (Paused)
5
5 reps
70%
3
Front Squat (Barbell)
5
5 reps
RPE 7
4
Leg Press
4
9 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
4
7 reps
RPE 8
6
Reverse Nordic Curl
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
85%
85%
2
Squat (Paused)
4
5 reps
75%
3
Front Squat (Barbell)
4
5 reps
RPE 8
4
Leg Press
3
9 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 8
6
Reverse Nordic Curl
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Squat (Paused)
3
5 reps
80%
3
Front Squat (Barbell)
3
5 reps
RPE 9
4
Leg Press
2
9 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
6
Reverse Nordic Curl
2
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
2 reps
85%
85%
2
Squat (Paused)
5
4 reps
75%
3
Box Squat (Barbell)
5
4 reps
75%
4
Leg Press
4
7 reps
RPE 7
5
Ab Wheel
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
90%
90%
2
Squat (Paused)
4
5 reps
80%
3
Box Squat (Barbell)
4
4 reps
80%
4
Leg Press
3
7 reps
RPE 8
5
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 10
2
Squat (Paused)
3
4 reps
85%
3
Box Squat (Barbell)
3
4 reps
85%
4
Leg Press
2
7 reps
RPE 9
5
Ab Wheel
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1 reps
90%
90%
2
Squat (Paused)
5
3 reps
80%
3
Box Squat (Barbell)
5
3 reps
85%
4
Leg Press
4
5 reps
RPE 7
5
Ab Wheel
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1 reps
95%
95%
2
Squat (Paused)
4
3 reps
85%
3
Box Squat (Barbell)
4
3 reps
85%
4
Leg Press
3
5 reps
RPE 8
5
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Squat (Paused)
4
3 reps
90%
3
Box Squat (Barbell)
4
3 reps
90%
4
Leg Press
3
5 reps
RPE 9
5
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
55%
55%
2
Incline Bench Press (Barbell)
2
12 reps
RPE 7
3
Overhead Press (Barbell)
3
12 reps
RPE 7
4
Dip (Weighted)
2
12 reps
-
5
Lateral Raise (Dumbbell)
2
12 reps
-
6
Banded Tricep Press Down
2
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
55%
55%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 8
3
Overhead Press (Barbell)
4
12 reps
RPE 8
4
Dip (Weighted)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Banded Tricep Press Down
3
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
55%
55%
2
Incline Bench Press (Barbell)
4
12 reps
RPE 9
3
Overhead Press (Barbell)
1
4
12 reps
12 reps
RPE 10
RPE 9
4
Dip (Weighted)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
6
Banded Tricep Press Down
4
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
70%
70%
2
Incline Bench Press (Barbell)
2
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 7
4
Dip (Weighted)
2
10 reps
-
5
IYT (Banded)
2
10 reps
-
6
Banded Tricep Press Down
2
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
70%
70%
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Overhead Press (Barbell)
4
8 reps
RPE 8
4
Dip (Weighted)
3
10 reps
-
5
IYT (Banded)
3
10 reps
-
6
Banded Tricep Press Down
3
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
70%
70%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 9
3
Overhead Press (Barbell)
1
4
8 reps
RPE 10
RPE 9
4
Dip (Weighted)
4
10 reps
-
5
IYT (Banded)
4
10 reps
-
6
Banded Tricep Press Down
4
20-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
75%
75%
2
Bench Press (Paused)
5
6 reps
65%
3
Overhead Press (Barbell)
3
1
6 reps
75%
75%
4
Dip (Weighted)
4
9 reps
-
5
Tricep Pushdown (Cable)
4
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
75%
75%
2
Bench Press (Paused)
4
6 reps
70%
3
Overhead Press (Barbell)
3
1
6 reps
75%
75%
4
Dip (Weighted)
3
9 reps
-
5
Tricep Pushdown (Cable)
3
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5 reps
75%
75%
2
Bench Press (Paused)
3
6 reps
75%
3
Overhead Press (Barbell)
3
1
6 reps
75%
75%
4
Dip (Weighted)
2
9 reps
-
5
Tricep Pushdown (Cable)
2
9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
75%
75%
2
Bench Press (Paused)
5
5 reps
70%
3
Overhead Press (Barbell)
3
1
5 reps
75%
75%
4
Dip (Weighted)
4
7 reps
-
5
Tricep Pushdown (Cable)
4
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
75%
75%
2
Bench Press (Paused)
4
5 reps
75%
3
Overhead Press (Barbell)
3
1
5 reps
75%
75%
4
Dip (Weighted)
3
7 reps
-
5
Tricep Pushdown (Cable)
3
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
75%
75%
2
Bench Press (Paused)
3
5 reps
80%
3
Overhead Press (Barbell)
3
1
5 reps
75%
75%
4
Dip (Weighted)
2
7 reps
-
5
Tricep Pushdown (Cable)
2
7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
80%
80%
2
Bench Press (Paused)
5
4 reps
75%
3
Overhead Press (Barbell)
3
1
4 reps
80%
80%
4
Dip (Weighted)
4
5 reps
-
5
Tricep Pushdown (Cable)
4
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
80%
80%
2
Bench Press (Paused)
4
4 reps
80%
3
Overhead Press (Barbell)
3
1
4 reps
80%
80%
4
Dip (Weighted)
3
5 reps
-
5
Tricep Pushdown (Cable)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
80%
80%
2
Bench Press (Paused)
3
4 reps
85%
3
Overhead Press (Barbell)
2
1
4 reps
80%
80%
4
Dip (Weighted)
2
5 reps
-
5
Tricep Pushdown (Cable)
2
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
1
6 reps
60%
60%
2
High Bar Squat (Barbell)
2
1
10 reps
55%
55%
3
Good Morning
3
10 reps
RPE 7
4
Upright Row (Barbell)
2
12 reps
-
5
Seated Row (Cable)
2
12 reps
-
6
Band Face Pull
2
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
1
6 reps
60%
60%
2
High Bar Squat (Barbell)
3
1
10 reps
57.5%
57.5%
3
Good Morning
4
10 reps
RPE 8
4
Upright Row (Barbell)
3
12 reps
-
5
Seated Row (Cable)
3
12 reps
-
6
Band Face Pull
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
1
6 reps
60%
60%
2
High Bar Squat (Barbell)
1
4
10 reps
-
60%
3
Good Morning
5
10 reps
RPE 9
4
Upright Row (Barbell)
4
12 reps
-
5
Seated Row (Cable)
4
12 reps
-
6
Band Face Pull
4
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
75%
75%
2
High Bar Squat (Barbell)
2
1
6 reps
72.5%
72.5%
3
Good Morning
3
8 reps
RPE 7
4
Upright Row (Barbell)
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Band Face Pull
2
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
75%
75%
2
High Bar Squat (Barbell)
3
1
6 reps
75%
75%
3
Good Morning
4
8 reps
RPE 8
4
Upright Row (Barbell)
3
10 reps
-
5
Seated Row (Cable)
3
10 reps
-
6
Band Face Pull
3
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
75%
75%
2
High Bar Squat (Barbell)
1
4
6 reps
-
77.5%
3
Good Morning
5
8 reps
RPE 9
4
Upright Row (Barbell)
4
10 reps
-
5
Seated Row (Cable)
4
10 reps
-
6
Band Face Pull
4
15-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
80%
80%
2
Deadlift (Paused)
5
5 reps
70%
3
High Bar Squat (Barbell)
4
1
5 reps
70%
70%
4
Yates Row
4
9 reps
RPE 7
5A
Shrug (Dumbbell)
4
12 reps
-
5B
Side Bend (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
85%
85%
2
Deadlift (Paused)
4
5 reps
75%
3
High Bar Squat (Barbell)
3
1
5 reps
75%
75%
4
Yates Row
3
9 reps
RPE 8
5A
Side Bend (Dumbbell)
3
12 reps
-
5B
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 10
2
Deadlift (Paused)
3
5 reps
80%
3
High Bar Squat (Barbell)
2
1
5 reps
80%
80%
4
Yates Row
2
9 reps
RPE 9
5A
Side Bend (Dumbbell)
2
12 reps
-
5B
Shrug (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
2 reps
85%
85%
2
Deadlift (Paused)
5
4 reps
75%
3
High Bar Squat (Barbell)
4
1
4 reps
75%
75%
4
Yates Row
4
7 reps
RPE 7
5A
Side Bend (Dumbbell)
4
10 reps
-
5B
Shrug (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2 reps
90%
90%
2
Deadlift (Paused)
4
4 reps
80%
3
High Bar Squat (Barbell)
3
1
4 reps
80%
80%
4
Yates Row
3
7 reps
RPE 8
5A
Side Bend (Dumbbell)
3
10 reps
-
5B
Shrug (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 10
2
Rack Pull (Barbell)
3
4 reps
85%
3
High Bar Squat (Barbell)
2
1
4 reps
85%
85%
4
Yates Row
2
7 reps
RPE 9
5A
Side Bend (Dumbbell)
2
10 reps
-
5B
Shrug (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1 reps
90%
90%
2
Deadlift (Paused)
5
3 reps
80%
3
High Bar Squat (Barbell)
4
1
3 reps
80%
80%
4
Yates Row
4
5 reps
RPE 7
5A
Shrug (Dumbbell)
4
8 reps
-
5B
Side Bend (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1 reps
95%
95%
2
Deadlift (Paused)
4
3 reps
85%
3
High Bar Squat (Barbell)
3
1
3 reps
85%
85%
4
Yates Row
3
5 reps
RPE 8
5A
Side Bend (Dumbbell)
3
8 reps
-
5B
Side Bend (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Deadlift (Paused)
3
3 reps
90%
3
High Bar Squat (Barbell)
2
1
3 reps
90%
90%
4
Yates Row
2
5 reps
RPE 9
5A
Side Bend (Dumbbell)
2
8 reps
-
5B
Side Bend (Dumbbell)
4
8 reps
-
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
60%
2
Bench Press (Close Grip)
2 Sets
12 Reps
@7
3
Spoto Press
2 Sets
12 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@7
5
Lat Pulldown
2 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
2 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
60%
2
Front Squat (Barbell)
2 Sets
12 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@7
5
Leg Extension
2 Sets
12 Reps
-
6
Standing Calf Raise
2 Sets
15 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
12 Reps
55%
55%
2
Incline Bench Press (Barbell)
2 Sets
12 Reps
@7
3
Overhead Press (Barbell)
3 Sets
12 Reps
@7
4
Dip (Weighted)
2 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
6
Banded Tricep Press Down
2 Sets
20-50 Reps
-
Day 4
1
Deficit Deadlift (Barbell)
3 Sets
1 Set
6 Reps
60%
60%
2
High Bar Squat (Barbell)
2 Sets
1 Set
10 Reps
55%
55%
3
Good Morning
3 Sets
10 Reps
@7
4
Upright Row (Barbell)
2 Sets
12 Reps
-
5
Seated Row (Cable)
2 Sets
12 Reps
-
6
Band Face Pull
2 Sets
15-30 Reps
-