logo
BoostcampPNG

5 day powerbuilding program

by Argyris K.
4.0
(1 rating)

Program Description

3 4 week blocks leading to a peak First and second blocks have 5 day splits (2 heavy days-rest-3 light days-rest) Third and last block has a 4 day split (sbd day-rest-2 light days-rest-1 light day-rest) Last week is comp/max test

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 24, 2024 01:38
  • Last Edited
    Jun 18, 2025 09:27

Summary

Transform your physique with this comprehensive 12-week powerbuilding program, designed for serious lifters ready to build strength and muscle in just 5 days a week. Each session combines heavy compound lifts like squats and deadlifts with targeted accessory work to maximize gains and enhance overall performance. With a focus on progressive overload and varied intensity, you’ll push your limits while developing a well-rounded, powerful physique. Get ready to elevate your training and achieve your fitness goals!
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
5 reps
60%
46%
2
Deadlift (Barbell)
1
2
1 reps
5 reps
60%
46%
3
Split Squat (Smith Machine)
3
10-12 reps
RPE 6
4
Lying Leg Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
3
10-12 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
5 reps
70%
56%
2
Deadlift (Barbell)
1
3
1 reps
5 reps
70%
56%
3
Split Squat (Smith Machine)
3
10-12 reps
RPE 6
4
Lying Leg Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
3
10-12 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
4 reps
80%
66%
2
Deadlift (Barbell)
1
4
1 reps
4 reps
80%
66%
3
Split Squat (Smith Machine)
3
10-12 reps
RPE 6
4
Lying Leg Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
3
10-12 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
90%
76%
2
Deadlift (Barbell)
1
2
1 reps
3 reps
90%
76%
3
Split Squat (Smith Machine)
2
10-12 reps
RPE 6
4
Lying Leg Curl
2
10-12 reps
RPE 7-8
5
Standing Calf Raise
2
10-12 reps
RPE 8-10
6
Hanging Leg Raise
2
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5 reps
5 reps
60%
46%
2
Deadlift (Barbell)
1
1
5 reps
5 reps
60%
46%
3
Sissy Squat
3
10-12 reps
RPE 6
4
Lying Leg Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
3
10-12 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
5 reps
5 reps
80%
66%
2
Deadlift (Barbell)
1
2
5 reps
5 reps
80%
66%
3
Sissy Squat
3
10-12 reps
RPE 6
4
Lying Leg Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
3
10-12 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
4 reps
4 reps
80%
66%
2
Deadlift (Barbell)
1
2
4 reps
4 reps
80%
66%
3
Sissy Squat
3
10-12 reps
RPE 6
4
Lying Leg Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
3
10-12 reps
RPE 8-10
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
80%
2
Deadlift (Barbell)
1
3 reps
80%
3
Sissy Squat
2
10-1 reps
RPE 6
4
Lying Leg Curl
2
10-12 reps
RPE 7-8
5
Standing Calf Raise
2
10-12 reps
RPE 8-10
6
Hanging Leg Raise
2
AMRAP
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1 reps
3 reps
60%
51%
2
Bench Press (Barbell)
1
4
1 reps
3 reps
60%
53%
3
Deadlift (Barbell)
1
3
1 reps
3 reps
60%
51%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
2 reps
70%
61%
2
Bench Press (Barbell)
1
5
1 reps
2 reps
70%
63%
3
Deadlift (Barbell)
1
4
1 reps
2 reps
70%
61%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
2 reps
80%
71%
2
Bench Press (Barbell)
1
2
1 reps
2 reps
80%
73%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
80%
71%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
10 reps
80%
67%
2
Overhead Press (Barbell)
3
10-12 reps
RPE 7-9
3
Chest Fly (Cable)
3
10-12 reps
RPE 7-9
4
Seated Row (Cable)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
6
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
9 reps
80%
67%
2
Overhead Press (Barbell)
3
9-11 reps
RPE 7-9
3
Chest Fly (Cable)
3
10-12 reps
RPE 7-9
4
Seated Row (Cable)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
6
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
80%
67%
2
Overhead Press (Barbell)
3
8-10 reps
RPE 7-9
3
Chest Fly (Cable)
3
10-12 reps
RPE 7-9
4
Seated Row (Cable)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
6
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
7 reps
90%
77%
2
Overhead Press (Barbell)
2
7-9 reps
RPE 7-9
3
Chest Fly (Cable)
2
8-10 reps
RPE 7-9
4
Seated Row (Cable)
2
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7-9
6
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
8 reps
60%
48%
2
Overhead Press (Barbell)
3
8-10 reps
RPE 7-9
3
Chest Fly (Cable)
3
10-12 reps
RPE 7-9
4
Seated Row (Cable)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
6
Underhand Lat Pulldown
3
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
7 reps
70%
58%
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7-9
3
Chest Fly (Cable)
3
10-12 reps
RPE 7-9
4
Seated Row (Cable)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
6
Underhand Lat Pulldown
3
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
80%
68%
2
Overhead Press (Barbell)
3
4-6 reps
RPE 7-9
3
Chest Fly (Cable)
3
10-12 reps
RPE 7-9
4
Seated Row (Cable)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7-9
6
Underhand Lat Pulldown
3
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
90%
78%
2
Overhead Press (Barbell)
2
2-4 reps
RPE 7-9
3
Chest Fly (Cable)
2
8-10 reps
RPE 7-9
4
Seated Row (Cable)
2
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 7-9
6
Underhand Lat Pulldown
2
8-10 reps
RPE 7-9
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 6-8
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7-8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 6
2
Bench Press (Dumbbell)
1
6-8 reps
RPE 6-8
3
Chest Supported Row (Machine)
1
8-12 reps
RPE 7-8
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
10 reps
RPE 8
2
Chest Press (Machine)
3
15 reps
RPE 7-8
3
Dumbbell Row
3
15 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
15 reps
RPE 7-8
5
Lat Pulldown
3
15 reps
RPE 7-8
6
Face Pull
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
9 reps
RPE 8
2
Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Dumbbell Row
3
10-12 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
5
Lat Pulldown
3
10-12 reps
RPE 7-8
6
Face Pull
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
8 reps
RPE 8
2
Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Dumbbell Row
3
10-12 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
5
Lat Pulldown
3
10-12 reps
RPE 7-8
6
Face Pull
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
7 reps
RPE 8
2
Chest Press (Machine)
2
10-12 reps
RPE 7-8
3
Dumbbell Row
2
10-12 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
5
Lat Pulldown
2
10-12 reps
RPE 7-8
6
Face Pull
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
8 reps
RPE 8
2
Chest Press (Machine)
3
15 reps
RPE 7-8
3
Dumbbell Row
3
15 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
15 reps
RPE 7-8
5
Lat Pulldown
3
15 reps
RPE 7-8
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
6 reps
RPE 8
2
Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Dumbbell Row
3
10-12 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
5
Lat Pulldown
3
10-12 reps
RPE 7-8
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
4 reps
RPE 8
2
Chest Press (Machine)
3
10-12 reps
RPE 7-8
3
Dumbbell Row
3
10-12 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7-8
5
Lat Pulldown
3
10-12 reps
RPE 7-8
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2 reps
RPE 8
2
Chest Press (Machine)
2
10-12 reps
RPE 7-8
3
Dumbbell Row
2
10-12 reps
RPE 7-8
4
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
5
Lat Pulldown
2
10-12 reps
RPE 7-8
6
Rear Delt Fly (Machine)
2
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
7 reps
RPE 6
2
Deadlift (Barbell)
1
5 reps
75%
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6
5
Cable Crunch
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Deadlift (Barbell)
1
4 reps
77%
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6
5
Cable Crunch
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 6
2
Deadlift (Barbell)
2
2 reps
60%
3
Leg Extension
1
8-12 reps
RPE 8-10
4
Good Morning
1
6-8 reps
RPE 6
5
Cable Crunch
1
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6-7
5
Cable Crunch
3
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
9 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
9 reps
RPE 6
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6-7
5
Cable Crunch
3
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6-7
5
Cable Crunch
3
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
7 reps
RPE 6
2
Romanian Deadlift (Barbell)
1
7 reps
RPE 6
3
Leg Extension
2
8-12 reps
RPE 8-10
4
Good Morning
2
6-8 reps
RPE 6-7
5
Cable Crunch
2
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
70%
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6-7
5
Cable Crunch
3
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
7 reps
RPE 6
2
Deadlift (Barbell)
3
4 reps
72%
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6-7
5
Cable Crunch
3
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
3
3 reps
74%
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Good Morning
3
6-8 reps
RPE 6-7
5
Cable Crunch
3
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
5 reps
RPE 6
2
Deadlift (Barbell)
1
2 reps
76%
3
Leg Extension
2
8-12 reps
RPE 8-10
4
Good Morning
2
6-8 reps
RPE 6-7
5
Cable Crunch
2
10-12 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
75%
2
Seated Row (Cable)
3
6-10 reps
RPE 6-8
3
Chest Fly (Cable)
3
8-10 reps
RPE 6-8
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
77%
2
Seated Row (Cable)
2
6-10 reps
RPE 6-8
3
Chest Fly (Cable)
2
8-10 reps
RPE 6-8
4
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
79%
2
Seated Row (Cable)
1
6-10 reps
RPE 6-8
3
Chest Fly (Cable)
1
8-10 reps
RPE 6-8
4
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
1
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8 reps
12 reps
70%
57%
2
Barbell Row
3
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
3
AMRAP
RPE 7-9
4
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
6
Upright Row (Cable)
3
8-10 reps
RPE 7-9
7
Hammer Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
7 reps
11 reps
70%
57%
2
Barbell Row
3
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
3
AMRAP
RPE 7-9
4
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
6
Upright Row (Cable)
3
8-10 reps
RPE 7-9
7
Hammer Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
6 reps
10 reps
70%
57%
2
Barbell Row
3
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
3
AMRAP
RPE 7-9
4
Rolling Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
6
Upright Row (Cable)
3
8-10 reps
RPE 7-9
7
Hammer Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
5 reps
9 reps
70%
57%
2
Barbell Row
2
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
2
AMRAP
RPE 7-9
4
Rolling Tricep Extension (Dumbbell)
2
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
2
8-12 reps
RPE 8-10
6
Upright Row (Cable)
2
8-10 reps
RPE 7-9
7
Hammer Curl
2
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4 reps
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
3
AMRAP
RPE 7-9
4
Tricep Kickback
3
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
6
Upright Row (Cable)
3
8-10 reps
RPE 7-9
7
Hammer Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3 reps
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
3
AMRAP
RPE 7-9
4
Tricep Kickback
3
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
6
Upright Row (Cable)
3
8-10 reps
RPE 7-9
7
Hammer Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2 reps
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
3
AMRAP
RPE 7-9
4
Tricep Kickback
3
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 8-10
6
Upright Row (Cable)
3
8-10 reps
RPE 7-9
7
Hammer Curl
3
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1 reps
RPE 7
2
Barbell Row
2
6-10 reps
RPE 7-9
3
Dip (Bodyweight)
2
AMRAP
RPE 7-9
4
Tricep Kickback
2
8-12 reps
RPE 8-10
5
Bicep Curl (Cable)
2
8-12 reps
RPE 8-10
6
Upright Row (Cable)
2
8-10 reps
RPE 7-9
7
Hammer Curl
2
8-12 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
1 Set
2 Sets
1 Reps
5 Reps
60%
46%
2
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
60%
46%
3
Split Squat (Smith Machine)
3 Sets
10-12 Reps
@6
4
Lying Leg Curl
3 Sets
10-12 Reps
@7-8
5
Standing Calf Raise
3 Sets
10-12 Reps
@8-10
6
Hanging Leg Raise
3 Sets
AMRAP
@8-10
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
10 Reps
80%
67%
2
Overhead Press (Barbell)
3 Sets
10-12 Reps
@7-9
3
Chest Fly (Cable)
3 Sets
10-12 Reps
@7-9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7-9
6
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
@7-9
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8-10
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8-10
Day 3
1
Larsen Press (Barbell)
1 Set
10 Reps
@8
2
Chest Press (Machine)
3 Sets
15 Reps
@7-8
3
Dumbbell Row
3 Sets
15 Reps
@7-8
4
Seated Overhead Press (Dumbbell)
3 Sets
15 Reps
@7-8
5
Lat Pulldown
3 Sets
15 Reps
@7-8
6
Face Pull
3 Sets
10-12 Reps
@8-10
Day 4
1
Front Squat (Barbell)
3 Sets
10 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6
3
Leg Extension
3 Sets
8-12 Reps
@8-10
4
Good Morning
3 Sets
6-8 Reps
@6-7
5
Cable Crunch
3 Sets
10-12 Reps
@6-8
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
8 Reps
12 Reps
70%
57%
2
Barbell Row
3 Sets
6-10 Reps
@7-9
3
Dip (Bodyweight)
3 Sets
AMRAP
@7-9
4
Rolling Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@8-10
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8-10
6
Upright Row (Cable)
3 Sets
8-10 Reps
@7-9
7
Hammer Curl
3 Sets
8-12 Reps
@8-10