logo
BoostcampPNG

POWERBUILDING BRASIL

by Paulo Henrique

Program Description

This program its focus on powerbuilding

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 17, 2025 10:03
  • Last Edited
    Jul 18, 2025 01:59
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
5 reps
3 reps
2 reps
4 reps
8 reps
40%
50%
60%
80%
64%
2
Front Squat (Barbell)
3
6 reps
70%
3
Dip (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
4
Pull-Up (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
5 reps
3 reps
2 reps
4 reps
8 reps
40%
50%
60%
82.5%
64%
2
Front Squat (Barbell)
3
6 reps
72.5%
3
Dip (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
4
Pull-Up (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
5 reps
3 reps
2 reps
4 reps
8 reps
40%
50%
60%
85%
64%
2
Front Squat (Barbell)
3
6 reps
75%
3
Dip (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
4
Pull-Up (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
5 reps
3 reps
2 reps
4 reps
8 reps
40%
50%
60%
87.5%
71.5%
2
Front Squat (Barbell)
3
6 reps
77.5%
3
Dip (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
4
Pull-Up (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
High Row
1
1
2
8+ reps
7+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Reverse Pec Deck
1
1
1
6+ reps
4+ reps
RPE 6
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Hammer Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
High Row
1
1
2
8+ reps
7+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Reverse Pec Deck
1
1
1
6+ reps
4+ reps
RPE 6
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Hammer Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
High Row
1
1
2
8+ reps
7+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Reverse Pec Deck
1
1
1
6+ reps
4+ reps
RPE 6
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Hammer Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
High Row
1
1
2
8+ reps
7+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Reverse Pec Deck
1
1
1
6+ reps
4+ reps
RPE 6
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Hammer Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
High Row
1
1
2
8+ reps
7+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Reverse Pec Deck
1
1
1
6+ reps
4+ reps
RPE 6
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Hammer Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
5 reps
3 reps
2 reps
4 reps
8 reps
40%
50%
60%
80%
64%
2
Front Squat (Barbell)
3
6 reps
70%
3
Dip (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
4
Pull-Up (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
5 reps
3 reps
2 reps
4 reps
8 reps
40%
50%
60%
82.5%
64%
2
Front Squat (Barbell)
3
6 reps
72.5%
3
Dip (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
4
Pull-Up (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
5 reps
3 reps
2 reps
4 reps
8 reps
40%
50%
60%
85%
64%
2
Front Squat (Barbell)
3
6 reps
75%
3
Dip (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
4
Pull-Up (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
5 reps
3 reps
2 reps
4 reps
8 reps
40%
50%
60%
87.5%
71.5%
2
Front Squat (Barbell)
3
6 reps
77.5%
3
Dip (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
4
Pull-Up (Weighted)
1
1
1
6 reps
4 reps
RPE 6
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
High Row
1
1
2
8+ reps
7+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Reverse Pec Deck
1
1
1
6+ reps
4+ reps
RPE 6
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Hammer Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
High Row
1
1
2
8+ reps
7+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Reverse Pec Deck
1
1
1
6+ reps
4+ reps
RPE 6
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Hammer Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
High Row
1
1
2
8+ reps
7+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Reverse Pec Deck
1
1
1
6+ reps
4+ reps
RPE 6
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Hammer Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
High Row
1
1
2
8+ reps
7+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Reverse Pec Deck
1
1
1
6+ reps
4+ reps
RPE 6
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Hammer Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
2
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
High Row
1
1
2
8+ reps
7+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Reverse Pec Deck
1
1
1
6+ reps
4+ reps
RPE 6
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
3
5+ reps
6+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Hammer Curl
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
4
1
5 reps
3 reps
6 reps
10 reps
35%
45%
70%
56%
2
Squat (Low Bar)
4
1
6 reps
8 reps
70%
68%
3
Good Morning
1
8 reps
30%
4
Face Pull
1
15 reps
RPE 10
5
Abs Crunch (Machine)
1
1
7 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
4
1
5 reps
3 reps
6 reps
10 reps
35%
45%
72.5%
56%
2
Squat (Low Bar)
4
1
6 reps
8 reps
72.5%
68%
3
Good Morning
1
8 reps
32.5%
4
Face Pull
1
15 reps
RPE 10
5
Abs Crunch (Machine)
1
1
7 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
4
1
5 reps
3 reps
6 reps
10 reps
35%
45%
75%
61%
2
Squat (Low Bar)
4
1
6 reps
8 reps
75%
73%
3
Good Morning
1
8 reps
35%
4
Face Pull
1
15 reps
RPE 10
5
Abs Crunch (Machine)
1
1
7 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
4
1
5 reps
3 reps
6 reps
10 reps
35%
45%
77.5%
61.5%
2
Squat (Low Bar)
4
1
6 reps
8 reps
77.5%
75.5%
3
Good Morning
1
8 reps
37.5%
4
Face Pull
1
15 reps
RPE 10
5
Abs Crunch (Machine)
1
1
7 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
RPE 6
RPE 7.5
RPE 10
2
Leg Extension
1
4
7 reps
RPE 7.5
RPE 10
3
abductor chair
1
2
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
3
7 reps
6 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
2
5 reps
3 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
RPE 6
RPE 7.5
RPE 10
2
Leg Extension
1
4
7 reps
RPE 7.5
RPE 10
3
abductor chair
1
2
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
3
7 reps
6 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
2
5 reps
3 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
RPE 6
RPE 7.5
RPE 10
2
Leg Extension
1
4
7 reps
RPE 7.5
RPE 10
3
abductor chair
1
2
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
3
7 reps
6 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
2
5 reps
3 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
RPE 6
RPE 7.5
RPE 10
2
Leg Extension
1
4
7 reps
RPE 7.5
RPE 10
3
abductor chair
1
2
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
3
7 reps
6 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
2
5 reps
3 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
RPE 6
RPE 7.5
RPE 10
2
Leg Extension
1
4
7 reps
RPE 7.5
RPE 10
3
abductor chair
1
2
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
3
7 reps
6 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
2
5 reps
3 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
4
1
5 reps
3 reps
6 reps
10 reps
35%
45%
70%
56%
2
Squat (Low Bar)
4
1
6 reps
8 reps
70%
68%
3
Good Morning
1
8 reps
30%
4
Face Pull
1
15 reps
RPE 10
5
Abs Crunch (Machine)
1
1
7 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
4
1
5 reps
3 reps
6 reps
10 reps
35%
45%
72.5%
56%
2
Squat (Low Bar)
4
1
6 reps
8 reps
72.5%
68%
3
Good Morning
1
8 reps
32.5%
4
Face Pull
1
15 reps
RPE 10
5
Abs Crunch (Machine)
1
1
7 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
4
1
5 reps
3 reps
6 reps
10 reps
35%
45%
75%
61%
2
Squat (Low Bar)
4
1
6 reps
8 reps
75%
73%
3
Good Morning
1
8 reps
35%
4
Face Pull
1
15 reps
RPE 10
5
Abs Crunch (Machine)
1
1
7 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
1
4
1
5 reps
3 reps
6 reps
10 reps
35%
45%
77.5%
61.5%
2
Squat (Low Bar)
4
1
6 reps
8 reps
77.5%
75.5%
3
Good Morning
1
8 reps
37.5%
4
Face Pull
1
15 reps
RPE 10
5
Abs Crunch (Machine)
1
1
7 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
RPE 6
RPE 7.5
RPE 10
2
Leg Extension
1
4
7 reps
RPE 7.5
RPE 10
3
abductor chair
1
2
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
3
7 reps
6 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
2
5 reps
3 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
RPE 6
RPE 7.5
RPE 10
2
Leg Extension
1
4
7 reps
RPE 7.5
RPE 10
3
abductor chair
1
2
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
3
7 reps
6 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
2
5 reps
3 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
RPE 6
RPE 7.5
RPE 10
2
Leg Extension
1
4
7 reps
RPE 7.5
RPE 10
3
abductor chair
1
2
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
3
7 reps
6 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
2
5 reps
3 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
RPE 6
RPE 7.5
RPE 10
2
Leg Extension
1
4
7 reps
RPE 7.5
RPE 10
3
abductor chair
1
2
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
3
7 reps
6 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
2
5 reps
3 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3
7+ reps
6+ reps
RPE 6
RPE 7.5
RPE 10
2
Leg Extension
1
4
7 reps
RPE 7.5
RPE 10
3
abductor chair
1
2
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
3
7 reps
6 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 10
5
Romanian Deadlift (Barbell)
1
1
2
5 reps
3 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
3
5 reps
3 reps
8 reps
40%
50%
65%
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
40%
50%
65%
85%
3
Barbell Row
1
1
1
6 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
3
5 reps
3 reps
8 reps
40%
50%
67.5%
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
40%
50%
65%
87.5%
3
Barbell Row
1
1
1
6 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
3
5 reps
3 reps
8 reps
40%
50%
70%
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
40%
50%
65%
90%
3
Barbell Row
1
1
1
6 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
3
5 reps
3 reps
8 reps
40%
50%
72.5%
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
40%
50%
65%
92.5%
3
Barbell Row
1
1
1
6 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Face Pull
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Face Pull
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Face Pull
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Face Pull
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Face Pull
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
3
5 reps
3 reps
8 reps
40%
50%
65%
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
40%
50%
65%
85%
3
Barbell Row
1
1
1
6 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
3
5 reps
3 reps
8 reps
40%
50%
67.5%
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
40%
50%
65%
87.5%
3
Barbell Row
1
1
1
6 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
3
5 reps
3 reps
8 reps
40%
50%
70%
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
40%
50%
65%
90%
3
Barbell Row
1
1
1
6 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
3
5 reps
3 reps
8 reps
40%
50%
72.5%
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
40%
50%
65%
92.5%
3
Barbell Row
1
1
1
6 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Preacher Curl (EZ Bar)
1
1
1
6 reps
6 reps
10 reps
RPE 6
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Face Pull
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Face Pull
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Face Pull
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Face Pull
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
2
Chest Fly (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
3
Shoulder Press (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
4
Lateral Raise (Machine)
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
5
French Press
1
1
3
5+ reps
5+ reps
7+ reps
RPE 6
RPE 7.5
RPE 10
6
Face Pull
2
7+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
65%
2
Bench Press (Barbell)
3
5 reps
60%
3
Deadlift (Barbell)
2
3 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
67.5%
2
Bench Press (Barbell)
3
5 reps
62.5%
3
Deadlift (Barbell)
2
3 reps
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
70%
2
Bench Press (Barbell)
3
5 reps
65%
3
Deadlift (Barbell)
2
3 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
72.5%
2
Bench Press (Barbell)
3
5 reps
67.5%
3
Deadlift (Barbell)
2
3 reps
77.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Cable)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
2
7 reps
RPE 7.5
RPE 10
5
Shoulder Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
2
3
6 reps
6 reps
RPE 7.5
RPE 10
8
Wrist Curls
1
2
7 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Cable)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
2
7 reps
RPE 7.5
RPE 10
5
Shoulder Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
2
3
6 reps
6 reps
RPE 7.5
RPE 10
8
Wrist Curls
1
2
7 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Cable)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
2
7 reps
RPE 7.5
RPE 10
5
Shoulder Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
2
3
6 reps
6 reps
RPE 7.5
RPE 10
8
Wrist Curls
1
2
7 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Cable)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
2
7 reps
RPE 7.5
RPE 10
5
Shoulder Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
2
3
6 reps
6 reps
RPE 7.5
RPE 10
8
Wrist Curls
1
2
7 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Cable)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
2
7 reps
RPE 7.5
RPE 10
5
Shoulder Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
2
3
6 reps
6 reps
RPE 7.5
RPE 10
8
Wrist Curls
1
2
7 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
65%
2
Bench Press (Barbell)
3
5 reps
60%
3
Deadlift (Barbell)
2
3 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
67.5%
2
Bench Press (Barbell)
3
5 reps
62.5%
3
Deadlift (Barbell)
2
3 reps
72.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
70%
2
Bench Press (Barbell)
3
5 reps
65%
3
Deadlift (Barbell)
2
3 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
72.5%
2
Bench Press (Barbell)
3
5 reps
67.5%
3
Deadlift (Barbell)
2
3 reps
77.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Cable)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
2
7 reps
RPE 7.5
RPE 10
5
Shoulder Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
2
3
6 reps
6 reps
RPE 7.5
RPE 10
8
Wrist Curls
1
2
7 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Cable)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
2
7 reps
RPE 7.5
RPE 10
5
Shoulder Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
2
3
6 reps
6 reps
RPE 7.5
RPE 10
8
Wrist Curls
1
2
7 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Cable)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
2
7 reps
RPE 7.5
RPE 10
5
Shoulder Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
2
3
6 reps
6 reps
RPE 7.5
RPE 10
8
Wrist Curls
1
2
7 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Cable)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
2
7 reps
RPE 7.5
RPE 10
5
Shoulder Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
2
3
6 reps
6 reps
RPE 7.5
RPE 10
8
Wrist Curls
1
2
7 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
2
Dip (Assisted)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
3
Seated Row (Cable)
1
1
2
7 reps
6 reps
RPE 6
RPE 7.5
RPE 10
4
Barbell Row
1
2
7 reps
RPE 7.5
RPE 10
5
Shoulder Press (Machine)
1
1
3
7 reps
6 reps
RPE 6
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 8
RPE 10
7
Preacher Curl (EZ Bar)
2
3
6 reps
6 reps
RPE 7.5
RPE 10
8
Wrist Curls
1
2
7 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
7 reps
6 reps
RPE 6
RPE 8
RPE 9.5
2
Lying Leg Curl
1
1
3
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
3
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
4
abductor chair
1
2
10 reps
RPE 8
RPE 10
5
Leg Extension
1
1
4
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
10 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
7 reps
6 reps
RPE 6
RPE 8
RPE 9.5
2
Lying Leg Curl
1
1
3
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
3
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
4
abductor chair
1
2
10 reps
RPE 8
RPE 10
5
Leg Extension
1
1
4
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
10 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
7 reps
6 reps
RPE 6
RPE 8
RPE 9.5
2
Lying Leg Curl
1
1
3
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
3
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
4
abductor chair
1
2
10 reps
RPE 8
RPE 10
5
Leg Extension
1
1
4
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
10 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
7 reps
6 reps
RPE 6
RPE 8
RPE 9.5
2
Lying Leg Curl
1
1
3
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
3
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
4
abductor chair
1
2
10 reps
RPE 8
RPE 10
5
Leg Extension
1
1
4
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
10 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
7 reps
6 reps
RPE 6
RPE 8
RPE 9.5
2
Lying Leg Curl
1
1
3
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
3
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
4
abductor chair
1
2
10 reps
RPE 8
RPE 10
5
Leg Extension
1
1
4
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
10 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
7 reps
6 reps
RPE 6
RPE 8
RPE 9.5
2
Lying Leg Curl
1
1
3
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
3
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
4
abductor chair
1
2
10 reps
RPE 8
RPE 10
5
Leg Extension
1
1
4
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
10 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
7 reps
6 reps
RPE 6
RPE 8
RPE 9.5
2
Lying Leg Curl
1
1
3
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
3
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
4
abductor chair
1
2
10 reps
RPE 8
RPE 10
5
Leg Extension
1
1
4
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
10 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
7 reps
6 reps
RPE 6
RPE 8
RPE 9.5
2
Lying Leg Curl
1
1
3
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
3
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
4
abductor chair
1
2
10 reps
RPE 8
RPE 10
5
Leg Extension
1
1
4
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
10 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
7 reps
6 reps
RPE 6
RPE 8
RPE 9.5
2
Lying Leg Curl
1
1
3
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
3
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
4
abductor chair
1
2
10 reps
RPE 8
RPE 10
5
Leg Extension
1
1
4
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
10 reps
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
7 reps
6 reps
RPE 6
RPE 8
RPE 9.5
2
Lying Leg Curl
1
1
3
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
3
Hip Abductor (Machine)
1
2
10 reps
RPE 8
RPE 10
4
abductor chair
1
2
10 reps
RPE 8
RPE 10
5
Leg Extension
1
1
4
7 reps
5 reps
RPE 6
RPE 7.5
RPE 10
6
Abs Crunch (Machine)
1
2
10 reps
RPE 7.5
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
5 Reps
3 Reps
2 Reps
4 Reps
8 Reps
40%
50%
60%
80%
64%
2
Front Squat (Barbell)
3 Sets
6 Reps
70%
3
Dip (Weighted)
1 Set
1 Set
1 Set
6 Reps
4 Reps
@6
@7.5
@10
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
4 Reps
@6
@7.5
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
3 Sets
5 Reps
3 Reps
8 Reps
40%
50%
65%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
40%
50%
65%
85%
3
Barbell Row
1 Set
1 Set
1 Set
6 Reps
6 Reps
@6
@7.5
@10
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@6
@7.5
@10
Day 4
1
Squat (Low Bar)
3 Sets
5 Reps
65%
2
Bench Press (Barbell)
3 Sets
5 Reps
60%
3
Deadlift (Barbell)
2 Sets
3 Reps
70%
Day 2
1
Larsen Press (Barbell)
2 Sets
1 Set
4 Sets
1 Set
5 Reps
3 Reps
6 Reps
10 Reps
35%
45%
70%
56%
2
Squat (Low Bar)
4 Sets
1 Set
6 Reps
8 Reps
70%
68%
3
Good Morning
1 Set
8 Reps
30%
4
Face Pull
1 Set
15 Reps
@10
5
Abs Crunch (Machine)
1 Set
1 Set
7 Reps
@7.5
@10