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Bayou Power Program

by Mason Mccrary
1 athletes joined

Program Description

This is a powerlifting program designed to increase your powerlifting total.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 13, 2026 02:10
  • Last Edited
    Feb 14, 2026 10:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Hamstrings
11.1%
Upper Back
9.9%
Front Delts
9.7%
Quadriceps
9.7%
Glutes
9.1%
Chest
8.3%
Abs
6.1%
Rear Delts
5.2%
Lats
5.1%
Biceps
4.2%
Lower Back
3%
Middle Delts
2.9%
Calves
1.9%
Forearms
1.4%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
3 reps
RPE 7-8
2
Bench Press (Barbell)
7
3 reps
65%
3
Dip (Weighted)
2
6 reps
RPE 8
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
5
Incline Bench Press (Barbell)
3
8-15 reps
RPE 8
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 8
6B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Band Face Pull
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8-9
2
Bench Press (Barbell)
7
3 reps
67%
3
Dip (Weighted)
2
5 reps
RPE 8
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
5
Incline Bench Press (Barbell)
3
8-15 reps
RPE 8
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 8
6B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Band Face Pull
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 9-10
2
Bench Press (Barbell)
7
3 reps
69%
3
Dip (Weighted)
2
4 reps
RPE 8
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
5
Incline Bench Press (Barbell)
3
8-15 reps
RPE 8
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 8
6B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Band Face Pull
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 6-7
2
Dip (Weighted)
2
6 reps
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8
5A
Rolling Tricep Extension (Dumbbell)
2
8-15 reps
RPE 8
5B
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 8
6
Band Face Pull
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 7-8
2
Bench Press (Barbell)
5
3 reps
70%
3
Bench Press (Close Grip)
2
6 reps
RPE 8
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
5
Incline Bench Press (Barbell)
3
8-15 reps
RPE 8
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 8
6B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Band Face Pull
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8-9
2
Bench Press (Barbell)
5
3 reps
72%
3
Bench Press (Close Grip)
2
5 reps
RPE 8
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
5
Incline Bench Press (Barbell)
3
8-15 reps
RPE 8
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 8
6B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Band Face Pull
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 9-10
2
Bench Press (Barbell)
5
3 reps
74%
3
Bench Press (Close Grip)
2
4 reps
RPE 8
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
5
Incline Bench Press (Barbell)
3
8-15 reps
RPE 8
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 8
6B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Band Face Pull
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 6-7
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
2
8-15 reps
RPE 8
4A
Rolling Tricep Extension (Dumbbell)
2
8-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 8
5
Band Face Pull
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7-8
2
Bench Press (Barbell)
4
2 reps
75%
3
Pin Press Bench (Barbell)
5
1 reps
RPE 8
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
5
Incline Bench Press (Barbell)
3
8-15 reps
RPE 8
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 8
6B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Band Face Pull
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8-9
2
Bench Press (Barbell)
4
2 reps
77%
3
Pin Press Bench (Barbell)
4
1 reps
RPE 8
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
5
Incline Bench Press (Barbell)
3
8-15 reps
RPE 8
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 8
6B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Band Face Pull
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9-10
2
Bench Press (Barbell)
4
2 reps
79%
3
Pin Press Bench (Barbell)
3
1 reps
RPE 8
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
5
Incline Bench Press (Barbell)
3
8-15 reps
RPE 8
6A
Rolling Tricep Extension (Dumbbell)
3
8-15 reps
RPE 8
6B
Hammer Curl (Dumbbell)
3
8-15 reps
RPE 8
7
Band Face Pull
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6-7
2
Band Face Pull
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7-8
2
Squat (Barbell)
5
3 reps
65%
3
Belt Squat
2
6 reps
RPE 8
4
Back Extension (Weighted)
3
8-15 reps
RPE 8
5
Split Squat (Dumbbell)
3
8-15 reps
RPE 8
6
Decline Sit Up (Weighted)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8-9
2
Squat (Barbell)
5
3 reps
67%
3
Belt Squat
2
5 reps
RPE 8
4
Back Extension (Weighted)
3
8-15 reps
RPE 8
5
Split Squat (Dumbbell)
3
8-15 reps
RPE 8
6
Decline Sit Up (Weighted)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9-10
2
Squat (Barbell)
5
3 reps
69%
3
Belt Squat
2
4 reps
RPE 8
4
Back Extension (Weighted)
3
8-15 reps
RPE 8
5
Split Squat (Dumbbell)
3
8-15 reps
RPE 8
6
Decline Sit Up (Weighted)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 6-7
2
Belt Squat
2
6 reps
RPE 6
3
Back Extension (Weighted)
2
8-15 reps
RPE 8
4
Split Squat (Dumbbell)
2
8-15 reps
RPE 8
5
Decline Sit Up (Weighted)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 7-8
2
Squat (Barbell)
4
2 reps
70%
3
High Bar Pause Squat
2
6 reps
RPE 8
4
Back Extension (Weighted)
3
8-15 reps
RPE 8
5
Split Squat (Dumbbell)
3
8-15 reps
RPE 8
6
Decline Sit Up (Weighted)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8-9
2
Squat (Barbell)
4
2 reps
72%
3
High Bar Pause Squat
2
5 reps
RPE 8
4
Back Extension (Weighted)
3
8-15 reps
RPE 8
5
Split Squat (Dumbbell)
3
8-15 reps
RPE 8
6
Decline Sit Up (Weighted)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 9-10
2
Squat (Barbell)
4
2 reps
74%
3
High Bar Pause Squat
2
4 reps
RPE 8
4
Back Extension (Weighted)
3
8-15 reps
RPE 8
5
Split Squat (Dumbbell)
3
8-15 reps
RPE 8
6
Decline Sit Up (Weighted)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 6-7
2
Back Extension (Weighted)
2
8-15 reps
RPE 8
3
Split Squat (Dumbbell)
2
8-15 reps
RPE 8
4
Decline Sit Up (Weighted)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7-8
2
Squat (Barbell)
3
2 reps
75%
3
Pin Squat
5
1 reps
RPE 8
4
Back Extension (Weighted)
3
8-15 reps
RPE 8
5
Split Squat (Dumbbell)
3
8-15 reps
RPE 8
6
Decline Sit Up (Weighted)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8-9
2
Squat (Barbell)
3
2 reps
77%
3
Pin Squat
4
1 reps
RPE 8
4
Back Extension (Weighted)
3
8-15 reps
RPE 8
5
Split Squat (Dumbbell)
3
8-15 reps
RPE 8
6
Decline Sit Up (Weighted)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9-10
2
Squat (Barbell)
3
2 reps
79%
3
Pin Squat
3
1 reps
RPE 8
4
Back Extension (Weighted)
3
8-15 reps
RPE 8
5
Split Squat (Dumbbell)
3
8-15 reps
RPE 8
6
Decline Sit Up (Weighted)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6-7
2
Decline Sit Up (Weighted)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
3
Head Supported Row (Dumbbell)
5
8-15 reps
RPE 8
4
Chest Fly (Cable)
3
8-15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-15 reps
RPE 8
6
Band Face Pull
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
3
Head Supported Row (Dumbbell)
5
8-15 reps
RPE 8
4
Chest Fly (Cable)
3
8-15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-15 reps
RPE 8
6
Band Face Pull
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
3
Head Supported Row (Dumbbell)
5
8-15 reps
RPE 8
4
Chest Fly (Cable)
3
8-15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-15 reps
RPE 8
6
Band Face Pull
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6
2A
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
3
Head Supported Row (Dumbbell)
3
8-15 reps
RPE 8
4
Chest Fly (Cable)
2
8-15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 8
5B
Bicep Curl (Cable)
2
8-15 reps
RPE 8
6
Band Face Pull
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
3
Head Supported Row (Dumbbell)
5
8-15 reps
RPE 8
4
Chest Fly (Cable)
3
8-15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-15 reps
RPE 8
6
Band Face Pull
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
3
Head Supported Row (Dumbbell)
5
8-15 reps
RPE 8
4
Chest Fly (Cable)
3
8-15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-15 reps
RPE 8
6
Band Face Pull
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
3
Head Supported Row (Dumbbell)
5
8-15 reps
RPE 8
4
Chest Fly (Cable)
3
8-15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-15 reps
RPE 8
6
Band Face Pull
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6
2A
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
3
Head Supported Row (Dumbbell)
3
8-15 reps
RPE 8
4
Chest Fly (Cable)
2
8-15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 8
5B
Bicep Curl (Cable)
2
8-15 reps
RPE 8
6
Band Face Pull
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
3
Head Supported Row (Dumbbell)
5
8-15 reps
RPE 8
4
Chest Fly (Cable)
3
8-15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-15 reps
RPE 8
6
Band Face Pull
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
3
Head Supported Row (Dumbbell)
5
8-15 reps
RPE 8
4
Chest Fly (Cable)
3
8-15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-15 reps
RPE 8
6
Band Face Pull
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
RPE 8
2B
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8
3
Head Supported Row (Dumbbell)
5
8-15 reps
RPE 8
4
Chest Fly (Cable)
3
8-15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
8-15 reps
RPE 8
5B
Bicep Curl (Cable)
3
8-15 reps
RPE 8
6
Band Face Pull
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6-7
2
Backwards Sled Drag
2
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 7-8
2
Deadlift (Barbell)
5
3 reps
65%
3
Bent Over Row (Barbell)
2
6 reps
RPE 8
4
Glute-Ham Raise
3
AMRAP
RPE 8
5
Backwards Sled Drag
4
1 reps
RPE 8
6
Cable Crunch
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8-9
2
Deadlift (Barbell)
5
3 reps
67%
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4
Glute-Ham Raise
3
AMRAP
RPE 8
5
Backwards Sled Drag
4
1 reps
RPE 8
6
Cable Crunch
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9-10
2
Deadlift (Barbell)
5
3 reps
69%
3
Bent Over Row (Barbell)
2
4 reps
RPE 8
4
Glute-Ham Raise
3
AMRAP
RPE 8
5
Backwards Sled Drag
4
1 reps
RPE 8
6
Cable Crunch
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 6-7
2
Bent Over Row (Barbell)
2
6 reps
RPE 6
3
Glute-Ham Raise
2
AMRAP
RPE 8
4
Backwards Sled Drag
2
1 reps
RPE 8
5
Cable Crunch
2
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 7-8
2
Deadlift (Barbell)
4
2 reps
70%
3
Deadlift (Paused)
2
6 reps
RPE 8
4
Glute-Ham Raise
3
AMRAP
RPE 8
5
Backwards Sled Drag
4
1 reps
RPE 8
6
Cable Crunch
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8-9
2
Deadlift (Barbell)
4
2 reps
72%
3
Deadlift (Paused)
2
5 reps
RPE 8
4
Glute-Ham Raise
3
AMRAP
RPE 8
5
Backwards Sled Drag
4
1 reps
RPE 8
6
Cable Crunch
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9-10
2
Deadlift (Barbell)
4
2 reps
74%
3
Deadlift (Paused)
2
4 reps
RPE 8
4
Glute-Ham Raise
3
AMRAP
RPE 8
5
Backwards Sled Drag
4
1 reps
RPE 8
6
Cable Crunch
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 6-7
2
Glute-Ham Raise
2
AMRAP
RPE 8
3
Backwards Sled Drag
2
1 reps
RPE 8
4
Cable Crunch
2
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7-8
2
Deadlift (Barbell)
3
2 reps
75%
3
Rack Pull (Barbell)
5
1 reps
RPE 8
4
Glute-Ham Raise
3
AMRAP
RPE 8
5
Backwards Sled Drag
4
1 reps
RPE 8
6
Cable Crunch
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8-9
2
Deadlift (Barbell)
3
2 reps
77%
3
Rack Pull (Barbell)
4
1 reps
RPE 8
4
Glute-Ham Raise
3
AMRAP
RPE 8
5
Backwards Sled Drag
4
1 reps
RPE 8
6
Cable Crunch
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9-10
2
Deadlift (Barbell)
3
2 reps
79%
3
Rack Pull (Barbell)
3
1 reps
RPE 8
4
Glute-Ham Raise
3
AMRAP
RPE 8
5
Backwards Sled Drag
4
1 reps
RPE 8
6
Cable Crunch
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Reps
@7-8
2
Bench Press (Barbell)
7 Sets
3 Reps
65%
3
Dip (Weighted)
2 Sets
6 Reps
@8
4
Pull-Up (Bodyweight)
5 Sets
AMRAP
@8
5
Incline Bench Press (Barbell)
3 Sets
8-15 Reps
@8
6A
Rolling Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
@8
6B
Hammer Curl (Dumbbell)
3 Sets
8-15 Reps
@8
7
Band Face Pull
4 Sets
25 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
3 Reps
@7-8
2
Deadlift (Barbell)
5 Sets
3 Reps
65%
3
Bent Over Row (Barbell)
2 Sets
6 Reps
@8
4
Glute-Ham Raise
3 Sets
AMRAP
@8
5
Backwards Sled Drag
4 Sets
1 Reps
@8
6
Cable Crunch
3 Sets
8-15 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
3 Reps
@7-8
2
Squat (Barbell)
5 Sets
3 Reps
65%
3
Belt Squat
2 Sets
6 Reps
@8
4
Back Extension (Weighted)
3 Sets
8-15 Reps
@8
5
Split Squat (Dumbbell)
3 Sets
8-15 Reps
@8
6
Decline Sit Up (Weighted)
3 Sets
8-15 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2A
Seated Shoulder Press (Dumbbell)
3 Sets
8-15 Reps
@8
2B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8
3
Head Supported Row (Dumbbell)
5 Sets
8-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
8-15 Reps
@8
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@8
5B
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8
6
Band Face Pull
4 Sets
25 Reps
@8