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Vetor Powerlifting Prep

by James V.
1 athletes joined

Program Description

This program is designed to progress and rebuild individuals into their strongest versions. Gain size, strength, and initiate dominance over your fears and plateaus.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 17, 2025 05:35
  • Last Edited
    Jan 26, 2026 06:21
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.3%
Glutes
12%
Triceps
11.2%
Hamstrings
10.5%
Chest
9.9%
Front Delts
8%
Abs
6.5%
Upper Back
5.9%
Biceps
5.2%
Lower Back
4.7%
Lats
4.4%
Adductors
3.1%
Rear Delts
1.5%
Middle Delts
1.3%
Forearms
1.2%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 7
2
Tempo Bench Press
4
4 reps
RPE 7
3
Sumo Deadlift (Paused)
3
5 reps
RPE 7
4
Seal Row
1
1
12 reps
10 reps
RPE 7
RPE 7
5
Leg Press (45 Degrees)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 7
2
Tempo Bench Press
4
4 reps
RPE 7
3
Sumo Deadlift (Paused)
3
5 reps
RPE 7
4
Seal Row
1
1
12 reps
10 reps
RPE 7
RPE 7
5
Leg Press (45 Degrees)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
5 reps
RPE 8
RPE 7
2
Tempo Bench Press
4
4 reps
RPE 7
3
Sumo Deadlift (Paused)
3
5 reps
RPE 7
4
Seal Row
1
1
12 reps
10 reps
RPE 7
RPE 7
5
Leg Press (45 Degrees)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 7
2
Tempo Bench Press
4
4 reps
RPE 7
3
Sumo Deadlift (Paused)
4
4 reps
RPE 7
4
Seal Row
1
1
12 reps
10 reps
RPE 7
RPE 7
5
Leg Press (45 Degrees)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Tempo Bench Press
3
4 reps
RPE 7
3
Sumo Deadlift (Paused)
3
5 reps
RPE 7
4
Seal Row
1
1
12 reps
10 reps
RPE 7
RPE 7
5
Leg Press (45 Degrees)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7.5
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 7
2
Tempo Bench Press
4
4 reps
RPE 7
3
Sumo Deadlift (Paused)
4
4 reps
RPE 7
4
Seal Row
1
1
12 reps
10 reps
RPE 7
RPE 7
5
Leg Press (45 Degrees)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 7
2
Tempo Bench Press
4
4 reps
RPE 7.5
3
Sumo Deadlift (Paused)
4
4 reps
RPE 7
4
Seal Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Leg Press (45 Degrees)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
5 reps
RPE 8
RPE 7
2
Tempo Bench Press
4
4 reps
RPE 7.5
3
Sumo Deadlift (Paused)
4
4 reps
RPE 7
4
Seal Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Leg Press (45 Degrees)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
5 reps
RPE 8
RPE 7
2
Tempo Bench Press
4
4 reps
RPE 7
3
Sumo Deadlift (Paused)
4
4 reps
RPE 7
4
Seal Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Leg Press (45 Degrees)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Tempo Bench Press
3
4 reps
RPE 7
3
Sumo Deadlift (Paused)
3
5 reps
RPE 7
4
Seal Row
1
1
12 reps
10 reps
RPE 7
RPE 7
5
Leg Press (45 Degrees)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7.5
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 7
2
Tempo Bench Press
4
4 reps
RPE 7
3
Sumo Deadlift (Paused)
4
4 reps
RPE 7
4
Seal Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Leg Press (45 Degrees)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 8.5
RPE 7
2
Tempo Bench Press
4
4 reps
RPE 7
3
Sumo Deadlift (Paused)
4
4 reps
RPE 7
4
Seal Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Leg Press (45 Degrees)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 7
2
Tempo Bench Press
3
3 reps
RPE 7
3
Sumo Deadlift (Paused)
3
3 reps
RPE 7
4
Seal Row
1
1
10 reps
8 reps
RPE 7
RPE 7
5
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 7
2
Tempo Bench Press
2
4 reps
RPE 7
3
Sumo Deadlift (Paused)
2
5 reps
RPE 7
4
Seal Row
1
1
12 reps
10 reps
RPE 7
RPE 7
5
Leg Press (45 Degrees)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7.5
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
2
Tempo Bench Press
3
3 reps
RPE 7
3
Sumo Deadlift (Paused)
3
3 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Assisted)
1
30 reps
RPE 8
3
Back Extension (Weighted)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Landmine Twist
3
10 reps
RPE 7
6A
Hammer Curl
3
12-15 reps
RPE 7
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Assisted)
1
30 reps
RPE 8
3
Back Extension (Weighted)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Landmine Twist
3
10 reps
RPE 7
6A
Hammer Curl
3
12-15 reps
RPE 7
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Assisted)
1
30 reps
RPE 8
3
Back Extension (Weighted)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Landmine Twist
3
10 reps
RPE 7
6A
Hammer Curl
3
12-15 reps
RPE 7
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Assisted)
1
35 reps
RPE 8
3
Back Extension (Weighted)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Landmine Twist
3
10 reps
RPE 7
6A
Hammer Curl
3
12-15 reps
RPE 7
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Assisted)
1
30 reps
RPE 8
3
Back Extension (Weighted)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Landmine Twist
3
10 reps
RPE 7
6A
Hammer Curl
3
12-15 reps
RPE 7
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Assisted)
1
35 reps
RPE 8
3
Back Extension (Weighted)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Landmine Twist
3
10 reps
RPE 7
6A
Hammer Curl
3
12-15 reps
RPE 7
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Assisted)
1
40 reps
RPE 8
3
Back Extension (Weighted)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Landmine Twist
3
10 reps
RPE 7
6A
Hammer Curl
3
12-15 reps
RPE 7
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Assisted)
1
40 reps
RPE 8
3
Back Extension (Weighted)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Landmine Twist
3
10 reps
RPE 7
6A
Hammer Curl
3
12-15 reps
RPE 7
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Assisted)
1
40 reps
RPE 8
3
Back Extension (Weighted)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Landmine Twist
3
10 reps
RPE 7
6A
Hammer Curl
3
12-15 reps
RPE 7
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Assisted)
1
30 reps
RPE 8
3
Back Extension (Weighted)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Landmine Twist
3
10 reps
RPE 7
6A
Hammer Curl
3
12-15 reps
RPE 7
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
2
Pull-Up (Assisted)
1
40 reps
RPE 8
3
Back Extension (Weighted)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Landmine Twist
3
10 reps
RPE 7
6A
Hammer Curl
3
12-15 reps
RPE 7
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Pull-Up (Assisted)
1
40 reps
RPE 8
3
Back Extension (Weighted)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Landmine Twist
3
10 reps
RPE 7
6A
Hammer Curl
3
12-15 reps
RPE 7
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Pull-Up (Assisted)
1
40 reps
RPE 8
3
Back Extension (Weighted)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Landmine Twist
3
10 reps
RPE 7
6A
Hammer Curl
3
12-15 reps
RPE 7
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
2
Pull-Up (Assisted)
1
20 reps
RPE 8
3
Back Extension (Weighted)
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7
5
Landmine Twist
3
10 reps
RPE 7
6A
Hammer Curl
3
12-15 reps
RPE 7
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Pull-Up (Assisted)
1
30 reps
RPE 8
3
Step-Up (Weighted)
3
12 reps
RPE 7
4
Landmine Twist
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
RPE 7
2
Bench Press (Paused)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6B
Tricep Rope Push Down (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
RPE 7
2
Bench Press (Paused)
5
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6B
Tricep Rope Push Down (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
RPE 7
2
Bench Press (Paused)
1
4
4 reps
5 reps
RPE 8
RPE 7
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6B
Tricep Rope Push Down (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
5 reps
RPE 7
2
Bench Press (Paused)
1
4
4 reps
5 reps
RPE 8
RPE 7
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6B
Tricep Rope Push Down (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
RPE 7
2
Bench Press (Paused)
4
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
2
10-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6B
Tricep Rope Push Down (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
5 reps
RPE 7
2
Bench Press (Paused)
1
5
3 reps
5 reps
RPE 8
RPE 7
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6B
Tricep Rope Push Down (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
RPE 7.5
2
Bench Press (Paused)
1
5
3 reps
5 reps
RPE 8
RPE 7
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6B
Tricep Rope Push Down (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
RPE 7.5
2
Bench Press (Paused)
1
5
3 reps
5 reps
RPE 8
RPE 7
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7.5
4
Lat Pulldown
3
10-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6B
Tricep Rope Push Down (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
5 reps
RPE 7
2
Bench Press (Paused)
1
4
2 reps
5 reps
RPE 8
RPE 7
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6B
Tricep Rope Push Down (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5 reps
RPE 7
2
Bench Press (Paused)
4
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 7
4
Lat Pulldown
2
10-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6B
Tricep Rope Push Down (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
5 reps
RPE 7
2
Bench Press (Paused)
1
4
2 reps
5 reps
RPE 8
RPE 7
3
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6B
Tricep Rope Push Down (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
3 reps
RPE 7
2
Bench Press (Paused)
1
4
1 reps
3 reps
RPE 8.5
RPE 7
3
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6B
Tricep Rope Push Down (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
3 reps
RPE 7
2
Bench Press (Paused)
1
3
1 reps
3 reps
RPE 9
RPE 7
3
Romanian Deadlift (Dumbbell)
4
6 reps
RPE 7
4
Lat Pulldown
3
10-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6B
Tricep Rope Push Down (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5 reps
RPE 7
2
Bench Press (Paused)
2
5 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
4
Lat Pulldown
2
10-12 reps
RPE 7
5
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6B
Tricep Rope Push Down (Cable)
1
1
1
30 reps
20 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7
2
Larsen Press (Barbell)
4
5 reps
RPE 7
3
Deadlift (Barbell)
4
4 reps
RPE 7
4
T-Bar Row
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Dip (Bodyweight)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7
2
Larsen Press (Barbell)
4
5 reps
RPE 7
3
Deadlift (Barbell)
4
4 reps
RPE 7
4
T-Bar Row
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Dip (Bodyweight)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7
2
Larsen Press (Barbell)
4
5 reps
RPE 7
3
Deadlift (Barbell)
1
3
3 reps
4 reps
RPE 8
RPE 7
4
T-Bar Row
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Dip (Bodyweight)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 7
2
Larsen Press (Barbell)
4
5 reps
RPE 7
3
Deadlift (Barbell)
1
4
3 reps
4 reps
RPE 8
RPE 7
4
T-Bar Row
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Dip (Bodyweight)
1
35 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7
2
Larsen Press (Barbell)
4
5 reps
RPE 7
3
Deadlift (Barbell)
3
4 reps
RPE 7
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 7
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Dip (Bodyweight)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 7
2
Larsen Press (Barbell)
5
5 reps
RPE 7
3
Deadlift (Barbell)
1
4
3 reps
4 reps
RPE 8
RPE 7
4
T-Bar Row
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Dip (Bodyweight)
1
35 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 7
2
Larsen Press (Barbell)
5
5 reps
RPE 7
3
Deadlift (Barbell)
1
4
2 reps
4 reps
RPE 8
RPE 7
4
T-Bar Row
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Dip (Bodyweight)
1
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 7
2
Larsen Press (Barbell)
5
5 reps
RPE 7
3
Deadlift (Barbell)
1
4
2 reps
4 reps
RPE 8
RPE 7
4
T-Bar Row
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Dip (Bodyweight)
1
40 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 7
2
Larsen Press (Barbell)
5
5 reps
RPE 7
3
Deadlift (Barbell)
1
4
3 reps
4 reps
RPE 8
RPE 7
4
T-Bar Row
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Dip (Bodyweight)
1
35 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7
2
Larsen Press (Barbell)
4
5 reps
RPE 7
3
Deadlift (Barbell)
3
4 reps
RPE 7
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 7
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Dip (Bodyweight)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 7
2
Larsen Press (Barbell)
5
5 reps
RPE 7
3
Deadlift (Barbell)
1
4
2 reps
3 reps
RPE 8
RPE 7
4
T-Bar Row
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Dip (Bodyweight)
1
35 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
RPE 7
2
Larsen Press (Barbell)
5
3 reps
RPE 7
3
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8.5
RPE 7
4
T-Bar Row
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Dip (Bodyweight)
1
35 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2 reps
RPE 7
2
Larsen Press (Barbell)
4
3 reps
RPE 7
3
Deadlift (Barbell)
1
2
1 reps
2 reps
RPE 9
RPE 7
4
T-Bar Row
1
2
8-10 reps
8-10 reps
RPE 7
RPE 7
5
Face Pull
3
15-20 reps
RPE 7
6
Dip (Bodyweight)
1
35 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4 reps
RPE 7
2
Larsen Press (Barbell)
2
5 reps
RPE 7
3
Deadlift (Barbell)
2
4 reps
RPE 7
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 7
RPE 7
5
Face Pull
2
15-20 reps
RPE 7
6
Dip (Bodyweight)
1
20 reps
-
Week 1
1 / 15 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8
@7
2
Tempo Bench Press
4 Sets
4 Reps
@7
3
Sumo Deadlift (Paused)
3 Sets
5 Reps
@7
4
Seal Row
1 Set
1 Set
12 Reps
10 Reps
@7
@7
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7.5
@8
6
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@7
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@7
2
Pull-Up (Assisted)
1 Set
30 Reps
@8
3
Back Extension (Weighted)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7.5
@7.5
4
Step-Up (Weighted)
3 Sets
12 Reps
@7
5
Landmine Twist
3 Sets
10 Reps
@7
6A
Hammer Curl
3 Sets
12-15 Reps
@7
6B
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
Day 3
1
Tempo Squat (Barbell)
3 Sets
5 Reps
@7
2
Bench Press (Paused)
5 Sets
5 Reps
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@7
4
Lat Pulldown
3 Sets
10-12 Reps
@7
5
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@7
6A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@7
@7.5
@8
6B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
30 Reps
20 Reps
10 Reps
@7
@7.5
@8
Day 4
1
Squat (Paused)
3 Sets
4 Reps
@7
2
Larsen Press (Barbell)
4 Sets
5 Reps
@7
3
Deadlift (Barbell)
4 Sets
4 Reps
@7
4
T-Bar Row
1 Set
2 Sets
8-10 Reps
8-10 Reps
@7
@7
5
Face Pull
3 Sets
15-20 Reps
@7
6
Dip (Bodyweight)
1 Set
30 Reps
-