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GARAGE GYM POWERBUILDING

by Ricardo O.
17 athletes joined

Program Description

To work on building strength in the squat, bench, deadlift, and the overhead press and packing on muscle like a bodybuilder. Each week the intensity on the main movements goes up and at the end of the cycle, there is a testing day. Simple program that has no fluff in it. Modify movements if you need to

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 26, 2025 11:19
  • Last Edited
    May 28, 2025 10:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
62%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
64%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
66%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
68%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
77%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
79%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
82%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
85%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
87%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
89%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
91%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
93%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
95%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
97%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
99%
2
Incline Bench Press (Barbell)
4
8 reps
RPE 8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
5
Push Up
4
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
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
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
62%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
64%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
66%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
68%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
75%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
77%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
79%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
82%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
85%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
87%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
89%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
91%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
93%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
95%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
97%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
99%
2
Front Squat (Barbell)
4
5 reps
RPE 8
3
Goblet Squat
4
12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
62%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
64%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
66%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
68%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6 reps
77%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
79%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
82%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
85%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
87%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
89%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
91%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
93%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2 reps
97%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1 reps
99%
2
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
6
Face Pull
5
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
62%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
64%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
66%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
68%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
75%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
77%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
79%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
82%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
85%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
87%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
89%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
91%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
93%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
95%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
97%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
99%
2
Bent Over Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Straight Arm Pulldown
4
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
10 Reps
62%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
3
REVERSE GRIP DUMBBELL BENCHPRESS
4 Sets
12 Reps
@8
4
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
5
Push Up
4 Sets
10 Reps
@10
6
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
10 Reps
62%
2
Front Squat (Barbell)
4 Sets
5 Reps
@8
3
Goblet Squat
4 Sets
12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@8
5
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@8
Day 3
1
Overhead Press (Barbell)
5 Sets
10 Reps
62%
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
10 Reps
@8
3
Upright Row (Barbell)
4 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
6
Face Pull
5 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
5 Sets
10 Reps
62%
2
Bent Over Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
12 Reps
@8
4
Straight Arm Pulldown
4 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
6
Hammer Curl (Dumbbell)
4 Sets
12 Reps
@8