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Alp's PB

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1 athletes joined

Program Description

You want to build muscle and also be stronger thats the one of the most efficent way to do that

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 03, 2025 06:37
  • Last Edited
    Jul 03, 2025 06:55
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 8
2
Incline Bench Press (Barbell)
1
5 reps
RPE 8
3
Overhead Press (Barbell)
1
5 reps
RPE 8
4
Lat Pulldown
1
5 reps
RPE 8
5
Seated Row (Cable)
1
5 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
7
Preacher Curl (Dumbbell)
1
1
5 reps
5 reps
RPE 8
RPE 9.5
8
Tricep Rope Push Down (Cable)
1
1
5 reps
5 reps
RPE 8
RPE 9
9
Lateral Raise (Machine)
1
5 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
5 reps
RPE 8
3
Leg Extension
1
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Hip Adductor (Machine)
1
5 reps
RPE 8.5
5
Hip Abductor (Machine)
1
5 reps
RPE 8.5
6
Standing Calf Raise
1
1
2 reps
2 reps
RPE 9
RPE 9.5
7
Abs Crunch (Machine)
1
5 reps
RPE 9
8
Hanging Leg Raise
1
-999 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
5 Reps
@8
3
Overhead Press (Barbell)
1 Set
5 Reps
@8
4
Lat Pulldown
1 Set
5 Reps
@8
5
Seated Row (Cable)
1 Set
5 Reps
@8
6
Seated Wide-Grip Row (Cable)
1 Set
1 Set
5 Reps
5 Reps
@8
@9
7
Preacher Curl (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@8
@9.5
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
5 Reps
5 Reps
@8
@9
9
Lateral Raise (Machine)
1 Set
5 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
5 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
5 Reps
@8
3
Leg Extension
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
4
Hip Adductor (Machine)
1 Set
5 Reps
@8.5
5
Hip Abductor (Machine)
1 Set
5 Reps
@8.5
6
Standing Calf Raise
1 Set
1 Set
2 Reps
2 Reps
@9
@9.5
7
Abs Crunch (Machine)
1 Set
5 Reps
@9
8
Hanging Leg Raise
1 Set
-999 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
5 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
5 Reps
@8
3
Overhead Press (Barbell)
1 Set
5 Reps
@8
4
Lat Pulldown
1 Set
5 Reps
@8
5
Seated Row (Cable)
1 Set
5 Reps
@8
6
Seated Wide-Grip Row (Cable)
1 Set
1 Set
5 Reps
5 Reps
@8
@9
7
Preacher Curl (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@8
@9.5
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
5 Reps
5 Reps
@8
@9
9
Lateral Raise (Machine)
1 Set
5 Reps
@9
Day 4
1
Squat (Barbell)
1 Set
5 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
5 Reps
@8
3
Leg Extension
1 Set
1 Set
5 Reps
5 Reps
@8
@8.5
4
Hip Adductor (Machine)
1 Set
5 Reps
@8.5
5
Hip Abductor (Machine)
1 Set
5 Reps
@8.5
6
Standing Calf Raise
1 Set
1 Set
2 Reps
2 Reps
@9
@9.5
7
Abs Crunch (Machine)
1 Set
5 Reps
@9
8
Hanging Leg Raise
1 Set
-999 Reps
@9