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6 Day Powerbuilding (Base+Peak)

by Vukoje P.
4 athletes joined

Program Description

Introducing my 13-Week Powerbuilding Program: The ultimate training plan designed for serious lifters who want to build muscle, increase strength, and crush their 1-rep max on the bench press, squat, overhead press, and deadlift. Whether you're aiming to improve your raw strength or build a physique that turns heads, this program combines the best of both worlds—powerlifting for maximal strength gains and bodybuilding for muscle growth and definition.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 29, 2025 04:38
  • Last Edited
    Jun 18, 2025 11:06

Summary

Unleash your strength with the 6 Day Powerbuilding (Base+Peak) program, designed to elevate your performance over 13 weeks. This intense regimen combines powerlifting and bodybuilding principles, pushing you through six days of expertly crafted workouts that target all major muscle groups. Expect a mix of compound lifts and accessory work to build raw power while sculpting your physique. Perfect for those ready to commit to a transformative journey, this program will help you break through plateaus and achieve your fitness goals.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Band)
3
4-10 reps
RPE 7
3
Incline Bench Press (Barbell)
3
6-12 reps
RPE 7
4
Barbell Row
3
6-12 reps
RPE 7
5
Chest Press (Machine)
3
6-15 reps
RPE 7
6
Push Up
3
8-15 reps
RPE 7
7
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Pull-Up (Band)
3
4-10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8
4
Barbell Row
3
6-12 reps
RPE 8
5
Chest Press (Machine)
3
6-15 reps
RPE 8
6
Push Up
3
8-15 reps
RPE 7.5
7
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 8.5
RPE 9
2
Pull-Up (Band)
3
4-10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8.5
4
Barbell Row
3
6-12 reps
RPE 8.5
5
Chest Press (Machine)
3
6-15 reps
RPE 8.5
6
Push Up
3
8-15 reps
RPE 8.5
7
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 7
2
Pull-Up (Band)
3
5-10 reps
RPE 7
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 7
4
Barbell Row
3
5-10 reps
RPE 7
5A
Chest Press (Machine)
3
6-15 reps
RPE 7
5B
Push Up
3
10-18 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Pull-Up (Band)
3
5-10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 8
4
Barbell Row
3
5-10 reps
RPE 8
5A
Chest Press (Machine)
3
6-15 reps
RPE 8
5B
Push Up
3
10-18 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4 reps
4 reps
RPE 9
RPE 9.5
2
Pull-Up (Band)
3
5-10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 8.5
4
Barbell Row
3
5-10 reps
RPE 8.5
5A
Chest Press (Machine)
3
6-15 reps
RPE 8.5
5B
Push Up
3
10-18 reps
RPE 9
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
10 reps
RPE 6
RPE 6
2
Pull-Up (Band)
1
1
3 reps
2 reps
RPE 6
RPE 6
3
Incline Bench Press (Barbell)
1
5-10 reps
RPE 6
4
Barbell Row
1
5-10 reps
RPE 6
5A
Chest Press (Machine)
2
6-15 reps
RPE 6
5B
Push Up
2
10-18 reps
RPE 6
6
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
6 reps
RPE 7
RPE 7
2
Pull-Up (Band)
3
6-12 reps
RPE 7
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 7
4
Barbell Row
3
5-10 reps
RPE 7
5A
Chest Press (Machine)
3
6-12 reps
RPE 7
5B
Push Up
3
10-20 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
6 reps
RPE 8
RPE 8
2
Pull-Up (Band)
3
6-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 8
4
Barbell Row
3
5-10 reps
RPE 8
5A
Chest Press (Machine)
3
6-12 reps
RPE 8
5B
Push Up
3
10-20 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
6 reps
RPE 9
RPE 9
2
Pull-Up (Band)
3
6-12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Barbell Row
3
5-10 reps
RPE 9
5A
Chest Press (Machine)
3
6-12 reps
RPE 9
5B
Push Up
3
10-22 reps
RPE 9
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2 reps
2 reps
6 reps
10 reps
RPE 8
RPE 9
RPE 8
RPE 8
2
Pull-Up (Band)
3
7-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 8
4
Barbell Row
3
5-10 reps
RPE 8
5A
Chest Press (Machine)
3
6-12 reps
RPE 8
5B
Push Up
3
12-25 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
2 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Pull-Up (Band)
3
7-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 8
4
Barbell Row
3
5-10 reps
RPE 8
5A
Chest Press (Machine)
3
6-12 reps
RPE 8
5B
Push Up
3
12-25 reps
RPE 8.5
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Band)
3
7-12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9
4
Barbell Row
3
5-10 reps
RPE 9
5A
Chest Press (Machine)
3
6-12 reps
RPE 9
5B
Push Up
3
12-30 reps
RPE 10
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 6.5
3
Lateral Raise (Machine)
4
10-20 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 6.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 7
7
Hammer Curl
3
8-20 reps
RPE 7
8
Skull Crusher (Machine)
3
8-20 reps
RPE 7
9
Preacher Curl (Machine)
3
10-20 reps
RPE 7
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 7.5
3
Lateral Raise (Machine)
4
10-20 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
7
Hammer Curl
3
8-20 reps
RPE 8
8
Skull Crusher (Machine)
3
8-20 reps
RPE 8
9
Preacher Curl (Machine)
3
10-20 reps
RPE 8
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
5 reps
5 reps
RPE 8.5
RPE 9
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
3
Lateral Raise (Machine)
4
10-20 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-20 reps
RPE 9
8
Skull Crusher (Machine)
3
8-20 reps
RPE 9
9
Preacher Curl (Machine)
3
10-20 reps
RPE 9
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 7
3
Lateral Raise (Machine)
4
10-20 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 7
7
Hammer Curl
3
8-20 reps
RPE 7
8
Skull Crusher (Machine)
3
8-20 reps
RPE 7
9
Preacher Curl (Machine)
3
10-20 reps
RPE 7
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8
3
Lateral Raise (Machine)
4
10-20 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
7
Hammer Curl
3
8-20 reps
RPE 8
8
Skull Crusher (Machine)
3
8-20 reps
RPE 8
9
Preacher Curl (Machine)
3
10-20 reps
RPE 8
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
4 reps
4 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
3
Lateral Raise (Machine)
4
10-20 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-20 reps
RPE 9
8
Skull Crusher (Machine)
3
8-20 reps
RPE 9
9
Preacher Curl (Machine)
3
10-20 reps
RPE 9
10
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2 reps
10 reps
RPE 6
RPE 6
2
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 6
3
Lateral Raise (Machine)
2
10-20 reps
RPE 6
4
Rear Delt Fly (Dumbbell)
2
10-20 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 6
6
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 6
7
Hammer Curl
1
8-20 reps
RPE 6
8
Skull Crusher (Machine)
1
8-20 reps
RPE 6
9
Preacher Curl (Machine)
1
10-20 reps
RPE 6
10
Tricep Pushdown (Cable)
1
10-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
3 reps
6 reps
RPE 7
RPE 7
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 7
3
Lateral Raise (Machine)
4
10-20 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 7
7
Hammer Curl
3
8-15 reps
RPE 7
8
Skull Crusher (Machine)
3
8-12 reps
RPE 7
9
Preacher Curl (Machine)
3
10-15 reps
RPE 7
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
3 reps
6 reps
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8
3
Lateral Raise (Machine)
4
10-20 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
7
Hammer Curl
3
8-15 reps
RPE 8
8
Skull Crusher (Machine)
3
8-12 reps
RPE 8
9
Preacher Curl (Machine)
3
10-15 reps
RPE 8
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
3 reps
6 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 9
3
Lateral Raise (Machine)
4
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-15 reps
RPE 9
8
Skull Crusher (Machine)
3
8-12 reps
RPE 9
9
Preacher Curl (Machine)
3
10-15 reps
RPE 9
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
2 reps
2 reps
6 reps
10 reps
RPE 8
RPE 9
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8
3
Lateral Raise (Machine)
4
10-20 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
7
Hammer Curl
3
8-15 reps
RPE 8
8
Skull Crusher (Machine)
3
8-12 reps
RPE 8
9
Preacher Curl (Machine)
3
10-15 reps
RPE 8
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1 reps
2 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8
3
Lateral Raise (Machine)
4
10-20 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
7
Hammer Curl
3
8-15 reps
RPE 8
8
Skull Crusher (Machine)
3
8-12 reps
RPE 8
9
Preacher Curl (Machine)
3
10-15 reps
RPE 8
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
3
Lateral Raise (Machine)
4
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-15 reps
RPE 9
8
Skull Crusher (Machine)
3
8-12 reps
RPE 9
9
Preacher Curl (Machine)
3
10-15 reps
RPE 9
10
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
3
Leg Extension
3
10-20 reps
RPE 7
4
Lying Leg Curl
3
8-15 reps
RPE 7
5
Wrist Curl (Cable)
2
10-20 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7
7
Cable Crunch
3
10-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
3
Leg Extension
3
10-20 reps
RPE 8
4
Lying Leg Curl
3
8-15 reps
RPE 8
5
Wrist Curl (Cable)
2
10-20 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 8
7
Cable Crunch
3
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8.5
3
Leg Extension
3
10-20 reps
RPE 8.5
4
Lying Leg Curl
3
8-15 reps
RPE 8.5
5
Wrist Curl (Cable)
2
10-20 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9
7
Cable Crunch
3
10-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 7
3
Leg Extension
3
10-20 reps
RPE 7
4
Lying Leg Curl
3
8-15 reps
RPE 7
5
Wrist Curl (Cable)
2
10-20 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7
7
Cable Crunch
3
10-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Extension
3
10-20 reps
RPE 8
4
Lying Leg Curl
3
8-15 reps
RPE 8
5
Wrist Curl (Cable)
2
10-20 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 8
7
Cable Crunch
3
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
1
4 reps
4 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-20 reps
RPE 9
4
Lying Leg Curl
3
8-15 reps
RPE 9
5
Wrist Curl (Cable)
2
10-20 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9
7
Cable Crunch
3
10-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2 reps
8 reps
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 6
3
Leg Extension
1
10-20 reps
RPE 6
4
Lying Leg Curl
1
8-15 reps
RPE 6
5
Wrist Curl (Cable)
1
10-20 reps
RPE 6
6
Reverse Wrist Curl (Dumbbell)
1
10-20 reps
RPE 6
7
Cable Crunch
1
10-30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
3 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 7
3
Leg Extension
3
10-20 reps
RPE 7
4
Lying Leg Curl
3
8-15 reps
RPE 7
5
Wrist Curl (Cable)
2
10-20 reps
RPE 7
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7
7
Cable Crunch
3
10-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
3 reps
6 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Extension
3
10-20 reps
RPE 8
4
Lying Leg Curl
3
8-15 reps
RPE 8
5
Wrist Curl (Cable)
2
10-20 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 8
7
Cable Crunch
3
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
3 reps
6 reps
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-20 reps
RPE 9
4
Lying Leg Curl
3
8-15 reps
RPE 9
5
Wrist Curl (Cable)
2
10-20 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9
7
Cable Crunch
3
10-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
2 reps
2 reps
6 reps
10 reps
RPE 8
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Extension
3
10-20 reps
RPE 8
4
Lying Leg Curl
3
8-15 reps
RPE 8
5
Wrist Curl (Cable)
2
10-20 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 8
7
Cable Crunch
3
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1 reps
2 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
3
Leg Extension
3
10-20 reps
RPE 8
4
Lying Leg Curl
3
8-15 reps
RPE 8
5
Wrist Curl (Cable)
2
10-20 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 8
7
Cable Crunch
3
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
3
10-20 reps
RPE 9
3
Lying Leg Curl
4
8-15 reps
RPE 9
4
Wrist Curl (Cable)
2
10-20 reps
RPE 9
5
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9
6
Cable Crunch
3
10-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Pull-Up (Band)
3
4-10 reps
RPE 7
3
Larsen Press (Barbell)
3
5-8 reps
RPE 7
4
Seated Row (Cable)
2
8-15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 7
7
Free Motion Pec Fly
2
8-15 reps
RPE 7
8
Dumbbell Row
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 8
2
Pull-Up (Band)
3
4-10 reps
RPE 8
3
Larsen Press (Barbell)
3
5-8 reps
RPE 8
4
Seated Row (Cable)
2
8-15 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8
7
Free Motion Pec Fly
2
8-15 reps
RPE 8
8
Dumbbell Row
2
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 9
2
Pull-Up (Band)
3
4-10 reps
RPE 8.5
3
Larsen Press (Barbell)
3
5-8 reps
RPE 9
4
Seated Row (Cable)
2
8-15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8.5
6
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 8.5
7
Free Motion Pec Fly
2
8-15 reps
RPE 8.5
8
Dumbbell Row
2
8-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 7
2
Pull-Up (Band)
3
5-10 reps
RPE 7
3
Larsen Press (Barbell)
3
5-7 reps
RPE 7
4
Seated Row (Cable)
2
8-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7
7
Free Motion Pec Fly
2
8-15 reps
RPE 7
8
Dumbbell Row
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 8
2
Pull-Up (Band)
3
5-10 reps
RPE 8
3
Larsen Press (Barbell)
3
5-7 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7
Free Motion Pec Fly
2
8-15 reps
RPE 8
8
Dumbbell Row
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
4 reps
4 reps
RPE 9
RPE 9.5
2
Pull-Up (Band)
3
5-10 reps
RPE 8.5
3
Larsen Press (Barbell)
2
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
4
Seated Row (Cable)
2
8-12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
7
Free Motion Pec Fly
2
8-15 reps
RPE 9
8
Dumbbell Row
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2 reps
4 reps
RPE 6
RPE 6
2
Pull-Up (Band)
1
1
3 reps
2 reps
RPE 6
RPE 6
3
Larsen Press (Barbell)
2
5-7 reps
RPE 6
4
Seated Row (Cable)
1
8-12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 6
6
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 6
7
Free Motion Pec Fly
1
8-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
5 reps
RPE 7
RPE 7
2
Pull-Up (Band)
3
6-12 reps
RPE 7
3
Larsen Press (Barbell)
3
1
4-7 reps
6-10 reps
RPE 7
RPE 7
4
Seated Row (Cable)
2
8-12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 7
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 7
7
Free Motion Pec Fly
2
8-15 reps
RPE 7
8
Dumbbell Row
2
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
3 reps
5 reps
RPE 8
RPE 8
2
Pull-Up (Band)
3
6-12 reps
RPE 8
3
Larsen Press (Barbell)
3
1
4-7 reps
6-10 reps
RPE 8
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7
Free Motion Pec Fly
2
8-15 reps
RPE 8
8
Dumbbell Row
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
3 reps
3 reps
5 reps
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
6-12 reps
RPE 9
3
Larsen Press (Barbell)
2
1
1
4-7 reps
4-7 reps
6-10 reps
RPE 9
RPE 9.5
RPE 9.5
4
Seated Row (Cable)
2
8-12 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
7
Free Motion Pec Fly
2
8-15 reps
RPE 9
8
Dumbbell Row
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
1
2 reps
6 reps
10 reps
RPE 8
RPE 9
RPE 9
2
Pull-Up (Band)
3
6-12 reps
RPE 8
3
Larsen Press (Barbell)
3
3-7 reps
RPE 8
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7
Free Motion Pec Fly
2
8-15 reps
RPE 8
8
Dumbbell Row
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1 reps
2 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Pull-Up (Band)
3
6-12 reps
RPE 8
3
Larsen Press (Barbell)
4
3-7 reps
RPE 8.5
4
Seated Row (Cable)
2
8-12 reps
RPE 8
5
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 8
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
7
Free Motion Pec Fly
2
8-15 reps
RPE 8
8
Dumbbell Row
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Pull-Up (Band)
3
6-12 reps
RPE 9
3
Larsen Press (Barbell)
3
2-5 reps
RPE 10
4
Seated Row (Cable)
2
8-12 reps
RPE 9
5
Bench Press (Close Grip)
3
4-10 reps
RPE 9
6
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9
8
Dumbbell Row
2
8-12 reps
RPE 9
9
Free Motion Pec Fly
2
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
5 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
4
Hammer Curl
3
8-20 reps
RPE 7
5
Skull Crusher (Machine)
3
8-20 reps
RPE 7
6
Preacher Curl (Machine)
3
10-20 reps
RPE 7
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 7
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 6.5
9
Lateral Raise (Machine)
4
10-20 reps
RPE 6.5
10
Reverse Pec Deck
4
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4
Hammer Curl
3
8-20 reps
RPE 8
5
Skull Crusher (Machine)
3
8-20 reps
RPE 8
6
Preacher Curl (Machine)
3
10-20 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 7.5
9
Lateral Raise (Machine)
4
10-20 reps
RPE 7.5
10
Reverse Pec Deck
4
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
2
5 reps
5 reps
RPE 8.5
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Hammer Curl
3
8-20 reps
RPE 9
5
Skull Crusher (Machine)
3
8-20 reps
RPE 9
6
Preacher Curl (Machine)
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-20 reps
RPE 9
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
9
Lateral Raise (Machine)
4
10-20 reps
RPE 8.5
10
Reverse Pec Deck
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
4 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
4
Hammer Curl
3
8-15 reps
RPE 7
5
Skull Crusher (Machine)
3
8-15 reps
RPE 7
6
Preacher Curl (Machine)
3
10-15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 7
9
Lateral Raise (Machine)
4
10-20 reps
RPE 7
10
Reverse Pec Deck
4
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
5
4 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4
Hammer Curl
3
8-15 reps
RPE 8
5
Skull Crusher (Machine)
3
8-15 reps
RPE 8
6
Preacher Curl (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8
9
Lateral Raise (Machine)
4
10-20 reps
RPE 8
10
Reverse Pec Deck
4
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
1
4 reps
4 reps
RPE 9
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Hammer Curl
3
8-15 reps
RPE 9
5
Skull Crusher (Machine)
3
8-15 reps
RPE 9
6
Preacher Curl (Machine)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8.5
9
Lateral Raise (Machine)
4
10-20 reps
RPE 8.5
10
Reverse Pec Deck
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
2 reps
10 reps
RPE 6
RPE 6
2
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 6
3
Skull Crusher (Barbell)
1
8-12 reps
RPE 6
4
Hammer Curl
1
8-15 reps
RPE 6
5
Skull Crusher (Machine)
1
8-15 reps
RPE 6
6
Preacher Curl (Machine)
1
10-15 reps
RPE 6
7
Tricep Pushdown (Cable)
1
10-15 reps
RPE 6
8
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 6
9
Lateral Raise (Machine)
2
10-20 reps
RPE 6
10
Reverse Pec Deck
2
10-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
3 reps
8 reps
RPE 7
RPE 7
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
4
Hammer Curl
3
8-15 reps
RPE 7
5
Skull Crusher (Machine)
3
8-12 reps
RPE 7
6
Preacher Curl (Machine)
3
10-15 reps
RPE 7
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 7
9
Lateral Raise (Machine)
4
10-20 reps
RPE 7
10
Reverse Pec Deck
4
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
3 reps
8 reps
RPE 8
RPE 8
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4
Hammer Curl
3
8-15 reps
RPE 8
5
Skull Crusher (Machine)
3
8-12 reps
RPE 8
6
Preacher Curl (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8
9
Lateral Raise (Machine)
4
10-20 reps
RPE 8
10
Reverse Pec Deck
4
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
3 reps
8 reps
RPE 9
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Hammer Curl
3
8-15 reps
RPE 9
5
Skull Crusher (Machine)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 9
9
Lateral Raise (Machine)
4
10-20 reps
RPE 9
10
Reverse Pec Deck
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
2 reps
2 reps
6 reps
10 reps
RPE 8
RPE 9
RPE 9
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4
Hammer Curl
3
8-15 reps
RPE 8
5
Skull Crusher (Machine)
3
8-12 reps
RPE 8
6
Preacher Curl (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8
9
Lateral Raise (Machine)
4
10-20 reps
RPE 8
10
Reverse Pec Deck
4
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
1 reps
2 reps
5 reps
8 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4
Hammer Curl
3
8-15 reps
RPE 8
5
Skull Crusher (Machine)
3
8-12 reps
RPE 8
6
Preacher Curl (Machine)
3
10-15 reps
RPE 8
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8
9
Lateral Raise (Machine)
4
10-20 reps
RPE 8
10
Reverse Pec Deck
4
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
4
Hammer Curl
3
8-15 reps
RPE 9
5
Skull Crusher (Machine)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
8
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 9
9
Lateral Raise (Machine)
4
10-20 reps
RPE 9
10
Reverse Pec Deck
4
10-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
78%
2
Safety Bar Squat
4
5 reps
RPE 7
3
SSB Good Morning
4
8-12 reps
RPE 7
4
Leg Press
4
8-12 reps
RPE 7
5
Lying Leg Curl
3
8-15 reps
RPE 7
6
Wrist Curl (Cable)
2
10-20 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7
8
Cable Crunch
3
10-30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
81%
2
Safety Bar Squat
4
5 reps
RPE 8
3
SSB Good Morning
4
8-12 reps
RPE 8
4
Leg Press
4
8-12 reps
RPE 8
5
Lying Leg Curl
3
8-15 reps
RPE 8
6
Wrist Curl (Cable)
2
10-20 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 8
8
Cable Crunch
3
10-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
83%
2
Safety Bar Squat
3
1
5 reps
5 reps
RPE 8.5
RPE 9
3
SSB Good Morning
4
8-12 reps
RPE 8.5
4
Leg Press
4
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-15 reps
RPE 9
6
Wrist Curl (Cable)
2
10-20 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9
8
Cable Crunch
3
10-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
85%
2
Safety Bar Squat
4
4 reps
RPE 7
3
SSB Good Morning
4
6-10 reps
RPE 7
4
Leg Press
4
8-12 reps
RPE 7
5
Lying Leg Curl
3
8-12 reps
RPE 7
6
Wrist Curl (Cable)
2
10-20 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7
8
Cable Crunch
3
10-30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
87%
2
Safety Bar Squat
4
4 reps
RPE 8
3
SSB Good Morning
4
6-10 reps
RPE 8
4
Leg Press
4
8-12 reps
RPE 8
5
Lying Leg Curl
3
8-12 reps
RPE 8
6
Wrist Curl (Cable)
2
10-20 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 8
8
Cable Crunch
3
10-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
89%
2
Safety Bar Squat
3
1
4 reps
4 reps
RPE 9
RPE 10
3
SSB Good Morning
4
6-10 reps
RPE 9
4
Leg Press
4
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Wrist Curl (Cable)
2
10-20 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9
8
Cable Crunch
3
10-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Safety Bar Squat
1
1
2 reps
8 reps
RPE 6
RPE 6
3
SSB Good Morning
1
6-10 reps
RPE 6
4
Leg Press
2
8-12 reps
RPE 6
5
Lying Leg Curl
1
8-12 reps
RPE 6
6
Wrist Curl (Cable)
1
10-20 reps
RPE 6
7
Reverse Wrist Curl (Dumbbell)
1
10-20 reps
RPE 6
8
Cable Crunch
1
10-30 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
92%
2
Safety Bar Squat
2
1
3 reps
6 reps
RPE 7
RPE 7
3
SSB Good Morning
4
6-10 reps
RPE 7
4
Leg Press
4
8-12 reps
RPE 7
5
Lying Leg Curl
3
8-12 reps
RPE 7
6
Wrist Curl (Cable)
2
10-20 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 7
8
Cable Crunch
3
10-30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
94%
2
Safety Bar Squat
2
1
3 reps
6 reps
RPE 8
RPE 8
3
SSB Good Morning
4
6-10 reps
RPE 8
4
Leg Press
4
8-12 reps
RPE 8
5
Lying Leg Curl
3
8-12 reps
RPE 8
6
Wrist Curl (Cable)
2
10-20 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 8
8
Cable Crunch
3
10-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
96%
2
Safety Bar Squat
2
1
3 reps
6 reps
RPE 9
RPE 9
3
SSB Good Morning
4
6-10 reps
RPE 9
4
Leg Press
4
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Wrist Curl (Cable)
2
10-20 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9
8
Cable Crunch
3
10-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
98%
2
Safety Bar Squat
1
1
1
2 reps
2 reps
6 reps
RPE 8
RPE 9
RPE 9
3
SSB Good Morning
4
6-10 reps
RPE 8
4
Leg Press
4
8-12 reps
RPE 8
5
Lying Leg Curl
3
8-12 reps
RPE 8
6
Wrist Curl (Cable)
2
10-20 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 8
8
Cable Crunch
3
10-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Safety Bar Squat
1
1
1
1 reps
2 reps
5 reps
RPE 9
RPE 9
RPE 9
3
SSB Good Morning
4
6-10 reps
RPE 8
4
Leg Press
4
8-12 reps
RPE 8
5
Lying Leg Curl
3
8-12 reps
RPE 8
6
Wrist Curl (Cable)
2
10-20 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 8
8
Cable Crunch
3
10-30 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Safety Bar Squat
1
1
1
1 reps
3 reps
5 reps
RPE 10
RPE 10
RPE 10
3
SSB Good Morning
4
6-10 reps
RPE 9
4
Leg Press
4
8-12 reps
RPE 9
5
Lying Leg Curl
3
8-12 reps
RPE 9
6
Wrist Curl (Cable)
2
10-20 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
2
10-20 reps
RPE 9
8
Cable Crunch
3
10-30 reps
RPE 9
Week 1
1 / 13 Weeks
Day 5
1
Seated Overhead Press (Barbell)
5 Sets
5 Reps
@7
2
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
3
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@7
4
Hammer Curl
3 Sets
8-20 Reps
@7
5
Skull Crusher (Machine)
3 Sets
8-20 Reps
@7
6
Preacher Curl (Machine)
3 Sets
10-20 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@7
8
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@6.5
9
Lateral Raise (Machine)
4 Sets
10-20 Reps
@6.5
10
Reverse Pec Deck
4 Sets
10-20 Reps
@7
Day 2
1
Overhead Press (Barbell)
4 Sets
5 Reps
@6.5
2
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@6.5
3
Lateral Raise (Machine)
4 Sets
10-20 Reps
@6.5
4
Rear Delt Fly (Dumbbell)
4 Sets
10-20 Reps
@6.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7
6
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@7
7
Hammer Curl
3 Sets
8-20 Reps
@7
8
Skull Crusher (Machine)
3 Sets
8-20 Reps
@7
9
Preacher Curl (Machine)
3 Sets
10-20 Reps
@7
10
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@7
Day 3
1
Squat (Low Bar)
5 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7
3
Leg Extension
3 Sets
10-20 Reps
@7
4
Lying Leg Curl
3 Sets
8-15 Reps
@7
5
Wrist Curl (Cable)
2 Sets
10-20 Reps
@7
6
Reverse Wrist Curl (Dumbbell)
2 Sets
10-20 Reps
@7
7
Cable Crunch
3 Sets
10-30 Reps
@7
Day 6
1
Deadlift (Barbell)
1 Set
1 Reps
78%
2
Safety Bar Squat
4 Sets
5 Reps
@7
3
SSB Good Morning
4 Sets
8-12 Reps
@7
4
Leg Press
4 Sets
8-12 Reps
@7
5
Lying Leg Curl
3 Sets
8-15 Reps
@7
6
Wrist Curl (Cable)
2 Sets
10-20 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
2 Sets
10-20 Reps
@7
8
Cable Crunch
3 Sets
10-30 Reps
@7
Day 4
1
Bench Press (Paused)
3 Sets
5 Reps
@7
2
Pull-Up (Band)
3 Sets
4-10 Reps
@7
3
Larsen Press (Barbell)
3 Sets
5-8 Reps
@7
4
Seated Row (Cable)
2 Sets
8-15 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@7
6
Lat Pulldown (Close Grip)
3 Sets
8-15 Reps
@7
7
Free Motion Pec Fly
2 Sets
8-15 Reps
@7
8
Dumbbell Row
2 Sets
8-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Pull-Up (Band)
3 Sets
4-10 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@7
4
Barbell Row
3 Sets
6-12 Reps
@7
5
Chest Press (Machine)
3 Sets
6-15 Reps
@7
6
Push Up
3 Sets
8-15 Reps
@7
7
Lat Pulldown (Close Grip)
3 Sets
8-15 Reps
@7