logo
BoostcampPNG

Simple Power

by

Program Description

Strong

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 02, 2024 03:38
  • Last Edited
    Jun 18, 2025 12:41

Summary

Unlock your strength potential with Simple Power, an 8-week program designed to build muscle and enhance your lifting technique. Committing to five days a week, you'll engage in a variety of compound movements like squats, deadlifts, and hip thrusts, all tailored to maximize results. With a focus on progressive overload, this program ensures you challenge your limits while developing a powerful physique. Get ready to elevate your training and achieve the gains you've been striving for!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
-
6
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
-
6
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
-
6
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
-
6
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Barbell Row
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
-
6
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
-
6
Plank
3
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
3 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
10 reps
8 reps
5 reps
RPE 9
RPE 9
RPE 10
4
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 10
RPE 10
RPE 10
5
Tricep Pushdown (Cable)
2
-
6
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
1
2
2
20 reps
15 reps
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Plank
4
1 mins
RPE 10
6
Neck Curl
2
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
1
2
2
20 reps
15 reps
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Plank
4
1 mins
RPE 10
6
Neck Curl
2
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
1
2
2
20 reps
15 reps
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Plank
4
1 mins
RPE 10
6
Neck Curl
2
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
1
2
2
20 reps
15 reps
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Plank
4
1 mins
RPE 10
6
Neck Curl
2
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
1
2
2
20 reps
15 reps
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Plank
4
1 mins
RPE 10
6
Neck Curl
2
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
1
2
2
20 reps
15 reps
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Plank
4
1 mins
RPE 10
6
Neck Curl
2
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
1
2
2
20 reps
15 reps
12 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
5
Plank
4
1 mins
RPE 10
6
Neck Curl
2
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 8
RPE 7
RPE 7
RPE 6
2
T-Bar Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Dumbbell Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 8
RPE 7
RPE 7
RPE 6
2
T-Bar Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Dumbbell Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 8
RPE 7
RPE 7
RPE 6
2
T-Bar Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Dumbbell Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 8
RPE 7
RPE 7
RPE 6
2
T-Bar Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Dumbbell Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 8
RPE 7
RPE 7
RPE 6
2
T-Bar Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Dumbbell Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 8
RPE 7
RPE 7
RPE 6
2
T-Bar Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Dumbbell Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Plank
5
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3
1
1
20 reps
15 reps
12 reps
10 reps
5 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 8
RPE 7
RPE 7
RPE 6
2
T-Bar Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
3
Dumbbell Row
1
1
1
1
20 reps
15 reps
12 reps
10 reps
-
-
-
-
4
Plank
5
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Dumbbell Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Dumbbell Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Dumbbell Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Dumbbell Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Dumbbell Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Dumbbell Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Dumbbell Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
Tricep Pushdown (Cable)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Plank
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Glute Kickback
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 10
3
Hammer Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
French Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Neck Extension
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Glute Kickback
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 10
3
Hammer Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
French Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Neck Extension
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Glute Kickback
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 10
3
Hammer Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
French Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Neck Extension
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Glute Kickback
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 10
3
Hammer Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
French Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Neck Extension
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Glute Kickback
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 10
3
Hammer Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
French Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Neck Extension
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Glute Kickback
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 10
3
Hammer Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
French Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Neck Extension
5
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Glute Kickback
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
RPE 10
3
Hammer Curl
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
4
French Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
5
Neck Extension
5
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
2 Sets
2 Sets
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
8 Reps
@8
@8
@8
@8
@9
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@9
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
5
Plank
4 Sets
1 mins
@10
6
Neck Curl
2 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
5 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@9
@10
@8
@7
@7
@6
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
-
-
-
-
3
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
-
-
-
-
4
Plank
5 Sets
1 mins
@10
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
@10
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
@10
3
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
@10
5
Plank
3 Sets
1 mins
@10
Day 5
1
Hip Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@9
@9
@10
2
Glute Kickback
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@9
@10
@10
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
@10
4
French Press
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
@10
5
Neck Extension
5 Sets
20 Reps
@10
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
3 Reps
@7
@7
@7
@7
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@9
@9
3
Dip (Assisted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@9
@9
@10
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@10
@10
@10
5
Tricep Pushdown (Cable)
2 Sets
-
6
Plank
3 Sets
1 mins
@10