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Unified PowerBuilder

by BasedChad69

Program Description

A thick old man record holding powerlifter had a lovechild with a long since passed beloved IFBB pro; in turn we get this amazing concoction of skin rippling pumps and mind splitting heavy lifts. This program recommends bands btw It is split up into 3 blocks, with a focus on building up dynamic lifts and max effort lifts. It varies between movements pretty decently to avoid overuse. It will fatigue you heavy, we recommend an intra workout drink during the program. if you know the ebook I highly recommend following along with it. The program is meant to be ran 5 days in a row with 2 rest days at the end of the week. You can vary this but I recommend FOLLOWING THE PROGRAM TO A TEE, if you want real gains.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 11, 2025 01:14
  • Last Edited
    Jun 20, 2025 02:07
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8 reps
RPE 10
2
Dynamic Box Squats
10
2 reps
55%
3
Leg Press
2
10 reps
RPE 8
4
Hyperextension
3
8 reps
RPE 8
5
Decline Leg Raise
3
AMRAP
-
6
Standing Calf Raise
3
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8 reps
RPE 10
2
Dynamic Box Squats
15
2 reps
55%
3
Leg Press
2
12 reps
RPE 8
4
Hyperextension
3
10 reps
RPE 8
5
Decline Leg Raise
3
AMRAP
-
6
Standing Calf Raise
3
10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8 reps
RPE 10
2
Dynamic Box Squats
20
2 reps
55%
3
Leg Press
2
14 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Decline Leg Raise
3
AMRAP
-
6
Standing Calf Raise
3
12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Dynamic Squats
6
5 reps
65%
3
Leg Press
2
10 reps
RPE 8
4
Hyperextension
3
15 reps
RPE 8
5
Decline Leg Raise
3
13 reps
RPE 8-10
6
Standing Calf Raise
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
2
Dynamic Squats
6
5 reps
70%
3
Leg Press
2
12 reps
RPE 8
4
Hyperextension
3
15 reps
RPE 8
5
Decline Leg Raise
3
13 reps
RPE 8-10
6
Standing Calf Raise
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
2
Dynamic Squats
6
5 reps
75%
3
Leg Press
3
12 reps
RPE 8
4
Hyperextension
3
15 reps
RPE 8
5
Decline Leg Raise
3
13 reps
RPE 8-10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8 reps
RPE 9
2
Dynamic Squats
9
3 reps
80%
3
Split Squat (Smith Machine)
3
8 reps
RPE 9
4
Banded Good Mornings
3
15 reps
RPE 7
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Standing Calf Raise
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
RPE 9
2
Dynamic Squats
9
3 reps
55%
3
Split Squat (Smith Machine)
4
8 reps
RPE 9
4
Banded Good Mornings
2
15 reps
RPE 7
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8 reps
RPE 9
2
Squat (Barbell)
1
1
1
2 reps
2 reps
2 reps
85%
90%
95%
3
Split Squat (Smith Machine)
3
8 reps
RPE 9
4
Banded Good Mornings
2
15 reps
RPE 7
5
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
6
Standing Calf Raise
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Bench
9
3 reps
55%
2
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
AD Press (Smith Machine)
1
1
8 reps
5 reps
RPE 8
RPE 9
4
Y Raise (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9-10
6
Tricep Kickback
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Bench
12
3 reps
55%
2
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
AD Press (Smith Machine)
1
1
8 reps
5 reps
RPE 8
RPE 9
4
Y Raise (Dumbbell)
3
14 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9-10
6
Tricep Kickback
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Bench
15
3 reps
55%
2
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
AD Press (Smith Machine)
1
1
8 reps
5 reps
RPE 8
RPE 9
4
Y Raise (Dumbbell)
3
16 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
14 reps
RPE 9-10
6
Tricep Kickback
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Bench
6
5 reps
65%
2
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
AD Press (Smith Machine)
1
1
1
8 reps
5 reps
3 reps
RPE 8
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Plate Raise
3
10 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
4
20 reps
RPE 9
7
Tricep Pushdown (Cable)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Bench
6
5 reps
70%
2
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
AD Press (Smith Machine)
1
1
2
8 reps
5 reps
3 reps
RPE 8
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Plate Raise
3
12 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
4
20 reps
RPE 9
7
Tricep Pushdown (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Bench
6
5 reps
75%
2
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
AD Press (Smith Machine)
1
1
2
8 reps
5 reps
4 reps
RPE 8
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
2
1
14 reps
12 reps
RPE 9
RPE 10
5
Plate Raise
3
13 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
6
20 reps
RPE 9
7
Tricep Pushdown (Cable)
6
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Bench
9
3 reps
80%
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
AD Press (Smith Machine)
1
1
1
1
8 reps
5 reps
3 reps
2 reps
RPE 8
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
20 reps
RPE 9
5
Incline Front Delt Raise
3
15 reps
RPE 8
6
Tricep Kickback
4
15 reps
RPE 9
7
JM Press
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dynamic Bench
9
3 reps
55%
2
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
AD Press (Smith Machine)
1
1
1
8 reps
5 reps
3 reps
RPE 8
RPE 9
RPE 9
4
Lateral Raise (Cable)
4
20 reps
RPE 9
5
Incline Front Delt Raise
4
15 reps
RPE 8
6
Tricep Kickback
4
15 reps
RPE 9
7
JM Press
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Bench Press (Close Grip)
1
1
1
2 reps
2 reps
2 reps
85%
90%
95%
3
AD Press (Smith Machine)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
5
20 reps
RPE 9
5
Incline Front Delt Raise
4
15 reps
RPE 8
6
Tricep Kickback
5
15 reps
RPE 9
7
JM Press
5
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
One Arm Barbell Row
2
1
10 reps
20 reps
RPE 10
RPE 10
3
Pull-Up (Band)
3
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
30 reps
RPE 8-9
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
One Arm Barbell Row
2
1
12 reps
22 reps
RPE 10
RPE 10
3
Pull-Up (Band)
3
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
30 reps
RPE 8-9
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
One Arm Barbell Row
2
1
12 reps
22 reps
RPE 10
RPE 10
3
Pull-Up (Band)
3
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
3
30 reps
RPE 8-9
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8 reps
RPE 9
2
Meadow Row
2
1
10 reps
20 reps
RPE 10
RPE 10
3
Lat Pulldown
3
8 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Concentration Preacher Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9
2
Meadow Row
2
1
10 reps
20 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
20 reps
RPE 10
5
Hammer Curl (Dumbbell)
5
12 reps
RPE 10
6
Concentration Preacher Curl
2
3
10 reps
10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
12 reps
RPE 9
2
Meadow Row
2
1
10 reps
20 reps
RPE 10
RPE 10
3
Lat Pulldown
4
10 reps
RPE 9
4
Rear Delt Fly (Machine)
4
20 reps
RPE 10
5
Hammer Curl (Dumbbell)
6
12 reps
RPE 10
6
Concentration Preacher Curl
2
4
10 reps
10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
RPE 9
2
Incline Row
3
10 reps
RPE 10
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Pinwheel Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 9
2
Incline Row
4
10 reps
RPE 10
3
Pullover (Dumbbell)
4
10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Cable)
4
10 reps
RPE 9
6
Pinwheel Curl
3
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 9
2
Incline Row
5
10 reps
RPE 10
3
Pullover (Dumbbell)
4
10 reps
RPE 9
4
Rear Delt Fly (Machine)
5
15 reps
RPE 10
5
Bicep Curl (Cable)
5
10 reps
RPE 9
6
Pinwheel Curl
4
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
RPE 9
2
Squat (Barbell)
1
3 reps
RPE 8
3
Squat (Barbell)
2
5 reps
70%
4
Speed Deadlift
15
1 reps
55%
5
Hack Squat
1
1
8 reps
8 reps
RPE 8
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 10
7
Stiff Leg Deadlift
3
8 reps
RPE 8
8
Seated Calf Raise
4
15 reps
RPE 9-10
9
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
RPE 9
2
Squat (Barbell)
1
3 reps
RPE 8
3
Squat (Barbell)
2
1
5 reps
5 reps
70%
75%
4
Speed Deadlift
15
1 reps
60%
5
Hack Squat
1
1
8 reps
8 reps
RPE 8
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 10
7
Stiff Leg Deadlift
3
8 reps
RPE 8
8
Seated Calf Raise
4
15 reps
RPE 9-10
9
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
RPE 9
2
Squat (Barbell)
1
3 reps
RPE 8
3
Squat (Barbell)
2
1
5 reps
5 reps
70%
75%
4
Speed Deadlift
15
1 reps
65%
5
Hack Squat
1
1
8 reps
8 reps
RPE 8
RPE 10
6
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 10
7
Stiff Leg Deadlift
3
8 reps
RPE 8
8
Seated Calf Raise
4
15 reps
RPE 9-10
9
Sit Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8 reps
RPE 9
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Trap Bar Speed Pull
15
1 reps
55%
4
Zercher Carry
3
20 reps
RPE 7
5
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
3
6 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9-10
8
Sit Up
3
13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8 reps
RPE 9
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Trap Bar Speed Pull
15
1 reps
60%
4
Zercher Carry
3
24 reps
RPE 7
5
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
3
6 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9-10
8
Sit Up
3
13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10 reps
RPE 9
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
3
Trap Bar Speed Pull
15
1 reps
65%
4
Zercher Carry
3
28 reps
RPE 7
5
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
3
6 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9-10
8
Sit Up
3
13 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8 reps
RPE 9
2
Front Squat (Barbell)
1
1
1
3 reps
5 reps
5 reps
RPE 9
RPE 8
RPE 9
3
Speed Deadlift
5
5
1 reps
1 reps
50%
55%
4
Farmer's Walk (Weighted)
3
50 reps
RPE 8
5
Leg Extension
3
25 reps
RPE 9
6
Stiff Leg Deadlift (Dumbbell)
3
6 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9-10
8
V-Up
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8 reps
RPE 9
2
Good Morning
3
5 reps
RPE 7
3
Speed Deadlift
5
5
1 reps
1 reps
60%
65%
4
Farmer's Walk (Weighted)
3
50 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Stiff Leg Deadlift (Dumbbell)
2
6 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9-10
8
V-Up
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8 reps
RPE 9
2
Squat (Barbell)
1
1 reps
RPE 9-10
3
Squat (Barbell)
2
3 reps
80%
4
Speed Deadlift
5
5
1 reps
1 reps
70%
75%
5
Farmer's Walk (Weighted)
3
50 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 8
7
Stiff Leg Deadlift (Dumbbell)
2
6 reps
RPE 8
8
Seated Calf Raise
4
15 reps
RPE 9-10
9
V-Up
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
3 reps
RPE 9
3
Incline Bench Press (Barbell)
2
2 reps
80%
4
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Dip (Weighted)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Rear Delt Fly (Machine)
3
15 reps
RPE 8-9
8
Kettlebell Tate Press
4
12 reps
RPE 9-10
9
Dumbbell Lying Extension
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
3 reps
RPE 9
3
Incline Bench Press (Barbell)
2
4 reps
80%
4
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Dip (Weighted)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Rear Delt Fly (Machine)
3
15 reps
RPE 8-9
8
Kettlebell Tate Press
4
12 reps
RPE 9-10
9
Dumbbell Lying Extension
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
3 reps
RPE 9
3
Incline Bench Press (Barbell)
2
6 reps
80%
4
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Dip (Weighted)
3
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
7
Rear Delt Fly (Machine)
3
15 reps
RPE 8-9
8
Kettlebell Tate Press
4
12 reps
RPE 9-10
9
Dumbbell Lying Extension
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Floor Press (Barbell)
1
3 reps
RPE 9
3
Floor Press (Barbell)
2
2 reps
80%
4
Pec Minor Dips
3
AMRAP
RPE 10
5
Decline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
3
30 reps
RPE 9
7
Lying Side Lateral Raise
3
15 reps
RPE 8-9
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9-10
9
Lying Tricep Extension (Barbell)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Floor Press (Barbell)
1
3 reps
RPE 9
3
Floor Press (Barbell)
2
4 reps
80%
4
Pec Minor Dips
3
AMRAP
RPE 10
5
Decline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
3
35 reps
RPE 9
7
Lying Side Lateral Raise
3
17 reps
RPE 8-9
8
Overhead Tricep Extension (Cable)
6
12 reps
RPE 9-10
9
Lying Tricep Extension (Barbell)
6
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Floor Press (Barbell)
1
3 reps
RPE 9
3
Floor Press (Barbell)
2
6 reps
80%
4
Pec Minor Dips
3
AMRAP
RPE 10
5
Decline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
3
35 reps
RPE 9
7
Lying Side Lateral Raise
3
19 reps
RPE 8-9
8
Overhead Tricep Extension (Cable)
8
12 reps
RPE 9-10
9
Lying Tricep Extension (Barbell)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Incline Close Grip Bench
1
2
3 reps
5 reps
RPE 9
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Y Raise
3
12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
4
12 reps
RPE 9-10
8
Lying Tricep Extension (Barbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Floor Press (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 8
3
Dip (Bodyweight)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
6
Y Raise
4
12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
5
12 reps
RPE 9-10
8
Lying Tricep Extension (Barbell)
5
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Incline Close Grip Bench
1
2
1 reps
3 reps
RPE 9
RPE 9
3
Dip (Bodyweight)
5
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
5
15 reps
RPE 9
6
Y Raise
5
12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
6
12 reps
RPE 9-10
8
Lying Tricep Extension (Barbell)
5
10 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Lying Leg Curl
1 Set
8 Reps
@10
2
Dynamic Box Squats
10 Sets
2 Reps
55%
3
Leg Press
2 Sets
10 Reps
@8
4
Hyperextension
3 Sets
8 Reps
@8
5
Decline Leg Raise
3 Sets
AMRAP
-
6
Standing Calf Raise
3 Sets
8 Reps
@9-10
Day 2
1
Dynamic Bench
9 Sets
3 Reps
55%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
3
AD Press (Smith Machine)
1 Set
1 Set
8 Reps
5 Reps
@8
@9
4
Y Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@9-10
6
Tricep Kickback
3 Sets
8 Reps
@9
Day 3
1
Chest Supported Row (Machine)
3 Sets
8 Reps
@9
2
One Arm Barbell Row
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
3
Pull-Up (Band)
3 Sets
AMRAP
@10
4
Rear Delt Fly (Machine)
3 Sets
30 Reps
@8-9
5
Incline Hammer Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@9-10
Day 4
1
Seated Hamstring Curl
3 Sets
10 Reps
@9
2
Squat (Barbell)
1 Set
3 Reps
@8
3
Squat (Barbell)
2 Sets
5 Reps
70%
4
Speed Deadlift
15 Sets
1 Reps
55%
5
Hack Squat
1 Set
1 Set
8 Reps
8 Reps
@8
@10
6
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@10
7
Stiff Leg Deadlift
3 Sets
8 Reps
@8
8
Seated Calf Raise
4 Sets
15 Reps
@9-10
9
Sit Up
3 Sets
AMRAP
-
Day 5
1
Decline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Incline Bench Press (Barbell)
1 Set
3 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
2 Reps
80%
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Dip (Weighted)
3 Sets
8 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@8-9
8
Kettlebell Tate Press
4 Sets
12 Reps
@9-10
9
Dumbbell Lying Extension
3 Sets
8 Reps
@9