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Powerlifting 18 week Block Periodization

by Gabriel H.
1 athletes joined

Program Description

Building Aerobic and anaerobic cardio bases linearly while concurrently using Block periodization for resistance training movements.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 03, 2025 02:19
  • Last Edited
    Dec 23, 2025 06:05
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.3%
Hamstrings
14.6%
Quadriceps
13.8%
Abs
10.4%
Upper Back
9.2%
Lower Back
7%
Triceps
6.7%
Lats
6.4%
Front Delts
3.8%
Chest
3.4%
Adductors
2.5%
Biceps
1.9%
Cardio
1.6%
Stretching
1.1%
Rear Delts
1%
Middle Delts
0.9%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Squat (Paused)
5
6 reps
62.5%
2
Tempo Squat (Barbell)
3
8 reps
45%
3
Rear Foot Elevated Split Squat
2
12 reps
RPE 7
4
Back Extension (Weighted)
2
20 reps
RPE 7
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
6 reps
60%
2
Tempo Squat (Barbell)
3
8 reps
+10 lbs
3
Rear Foot Elevated Split Squat
3
12 reps
+10 lbs
4
Back Extension (Weighted)
3
20 reps
+5 lbs
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
65%
2
Tempo Squat (Barbell)
3
8 reps
+10 lbs
3
Rear Foot Elevated Split Squat
4
12 reps
+10 lbs
4
Back Extension (Weighted)
4
20 reps
+5 lbs
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
4
5 reps
72.5%
2
Safety Bar Squat
3
10 reps
50%
3
Rear Foot Elevated Split Squat
3
12 reps
+5 lbs
4
Back Extension (Weighted)
3
15 reps
+10 lbs
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
5
4 reps
75%
2
Safety Bar Squat
4
10 reps
52.5%
3
Rear Foot Elevated Split Squat
3
12 reps
+5 lbs
4
Back Extension (Weighted)
3
15 reps
+10 lbs
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
4
6 reps
70%
2
Safety Bar Squat
2
10 reps
55%
3
Rear Foot Elevated Split Squat
3
12 reps
+5 lbs
4
Back Extension (Weighted)
3
15 reps
+10 lbs
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
82.5%
2
High Bar Squat (Barbell)
3
5 reps
72.5%
3
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
4
Reverse Hyperextension
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
87%
2
High Bar Squat (Barbell)
3
5 reps
75%
3
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
4
Reverse Hyperextension
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
3 reps
80%
2
High Bar Squat (Barbell)
3
5 reps
70%
3
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
4
Reverse Hyperextension
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Comp Squat
4
4 reps
87.5%
2
Pin Squat
3
5 reps
75%
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Reverse Hyperextension
3
40 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Comp Squat
5
2 reps
90%
2
Pin Squat
3
5 reps
75%
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Reverse Hyperextension
3
40 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Comp Squat
4
3 reps
82.5%
2
Pin Squat
3
5 reps
75%
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Reverse Hyperextension
3
40 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Comp Squat
4
2 reps
85%
2
Squat (Paused)
3
2 reps
80%
3
Leg Extension
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15-20 reps
RPE 8
5
Cardio (Zone 2)
1
45 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Comp Squat
5
1 reps
93%
2
Squat (Paused)
3
2 reps
80%
3
Leg Extension
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15-20 reps
RPE 8
5
Cardio (Zone 2)
1
45 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Comp Squat
3
2 reps
80%
2
Squat (Paused)
3
2 reps
80%
3
Leg Extension
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15-20 reps
RPE 8
5
Cardio (Zone 2)
1
45 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Comp Squat
3
2 reps
90%
2
Squat (Paused)
3
2 reps
80%
3
Leg Extension
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15-20 reps
RPE 8
5
Cardio (Zone 2)
1
45 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Comp Squat
4
1 reps
97%
2
Squat (Paused)
3
2 reps
75%
3
Leg Extension
3
12 reps
RPE 7
4
Hanging Leg Raise
3
15-20 reps
RPE 8
5
Cardio (Zone 2)
1
45 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Comp Squat
3
2 reps
80%
2
Squat (Paused)
3
2 reps
60%
3
Hanging Leg Raise
3
15-20 reps
RPE 8
4
Cardio (Zone 2)
1
45 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6 reps
62.5%
2
Banded Bench Press
2
10 reps
RPE 8
3
French Press
2
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
2
20 reps
RPE 7
5
Assault Bike Sprints
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
6 reps
60%
2
Banded Bench Press
3
10 reps
+8 lbs
3
French Press
3
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
2
20 reps
RPE 7
5
Assault Bike Sprints
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
65%
2
Banded Bench Press
4
10 reps
+8 lbs
3
French Press
4
12 reps
RPE 7
4
One Arm Lateral Raise (Cable)
2
20 reps
RPE 7
5
Assault Bike Sprints
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
5 reps
72.5%
2
Banded Bench Press
3
10 reps
52.5%
3
French Press
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7
5
Assault Bike Sprints
1
22 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
4 reps
75%
2
Banded Bench Press
4
10 reps
55%
3
French Press
3
10 reps
+5 lbs
4
One Arm Lateral Raise (Cable)
4
15 reps
+5 lbs
5
Assault Bike Sprints
1
22 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
6 reps
70%
2
Banded Bench Press
2
10 reps
50%
3
French Press
2
10 reps
+5 lbs
4
One Arm Lateral Raise (Cable)
2
15 reps
+5 lbs
5
Assault Bike Sprints
1
22 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench
4
4 reps
82.5%
2
Spotto Press
3
5 reps
75%
3
Bench Press (Close Grip)
3
6 reps
70%
4
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8
5
Assault Bike Sprints
1
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench
5
3 reps
87%
2
Spotto Press
3
5 reps
80%
3
Bench Press (Close Grip)
3
6 reps
70%
4
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8
5
Assault Bike Sprints
1
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench
4
3 reps
80%
2
Spotto Press
3
5 reps
85%
3
Bench Press (Close Grip)
3
6 reps
70%
4
Rolling Tricep Extension (Dumbbell)
4
12 reps
RPE 8
5
Assault Bike Sprints
1
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench
4
4 reps
87.5%
2
Pin Press Bench (Barbell)
3
5 reps
75%
3
Bench Press (Close Grip)
3
6 reps
75%
4
Skull Crusher (Barbell)
4
12 reps
RPE 8
5
Assault Bike Sprints
1
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench
5
2 reps
90%
2
Pin Press Bench (Barbell)
3
5 reps
75%
3
Bench Press (Close Grip)
3
6 reps
75%
4
Skull Crusher (Barbell)
4
12 reps
RPE 8
5
Assault Bike Sprints
1
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench
4
3 reps
82.5%
2
Pin Press Bench (Barbell)
3
5 reps
75%
3
Bench Press (Close Grip)
3
6 reps
75%
4
Skull Crusher (Barbell)
4
12 reps
RPE 8
5
Assault Bike Sprints
1
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench
4
2 reps
85%
2
Dead Press
2
3 reps
77%
3
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 6
4
Bird Dog
3
12 reps
RPE 8
5
Assault Bike Sprints
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench
5
1 reps
93%
2
Dead Press
2
3 reps
77%
3
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 6
4
Bird Dog
3
12 reps
RPE 8
5
Assault Bike Sprints
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench
3
2 reps
80%
2
Dead Press
2
3 reps
77%
3
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 6
4
Bird Dog
3
12 reps
RPE 8
5
Assault Bike Sprints
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench
3
2 reps
90%
2
Dead Press
2
3 reps
77%
3
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 6
4
Bird Dog
3
12 reps
RPE 8
5
Assault Bike Sprints
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench
4
1 reps
97%
2
Dead Press
2
3 reps
77%
3
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 6
4
Bird Dog
3
12 reps
RPE 8
5
Assault Bike Sprints
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Comp Bench
3
2 reps
80%
2
Dead Press
2
3 reps
77%
3
Bird Dog
3
12 reps
RPE 8
4
Assault Bike Sprints
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boris Deadlift
5
6 reps
62.5%
2
Tempo Deadlift
3
8 reps
RPE 7
3
Glute-Ham Raise
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 7
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boris Deadlift
6
6 reps
60%
2
Tempo Deadlift
3
8 reps
+10 lbs
3
Glute-Ham Raise
3
12-15 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
+5 lbs
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boris Deadlift
4
6 reps
65%
2
Tempo Deadlift
3
8 reps
+10 lbs
3
Glute-Ham Raise
3
15-20 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 7
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
5 reps
72.5%
2
Romanian Deadlift (Barbell)
3
10 reps
52.5%
3
Glute-Ham Raise
3
12 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
12 reps
+5 lbs
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
5
4 reps
75%
2
Romanian Deadlift (Barbell)
4
10 reps
55%
3
Glute-Ham Raise
4
12 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
4
12 reps
+5 lbs
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
4
6 reps
70%
2
Romanian Deadlift (Barbell)
2
10 reps
50%
3
Glute-Ham Raise
2
12 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
12 reps
+5 lbs
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
82.5%
2
Rack Pull (Barbell)
3
4 reps
85%
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
87%
2
Rack Pull (Barbell)
3
4 reps
85%
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
3 reps
80%
2
Rack Pull (Barbell)
3
4 reps
85%
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Back Extension (Weighted)
3
8 reps
RPE 8
5
Cardio (Zone 2)
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Comp Deadlift
4
4 reps
87.5%
2
Deadlift (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Comp Deadlift
5
2 reps
90%
2
Deadlift (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Comp Deadlift
4
3 reps
82.5%
2
Deadlift (Paused)
3
5 reps
75%
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Comp Deadlift
3
2 reps
85%
2
Deadlift (Paused)
2
2 reps
77%
3
Hamstring Curl
3
10 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Cardio (Zone 2)
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Comp Deadlift
4
1 reps
93%
2
Deadlift (Paused)
2
2 reps
77%
3
Hamstring Curl
3
10 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Cardio (Zone 2)
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Comp Deadlift
3
2 reps
80%
2
Deadlift (Paused)
2
2 reps
77%
3
Hamstring Curl
3
10 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Cardio (Zone 2)
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Comp Deadlift
3
2 reps
90%
2
Deadlift (Paused)
2
2 reps
77%
3
Hamstring Curl
3
10 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Cardio (Zone 2)
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Comp Deadlift
4
1 reps
97%
2
Deadlift (Paused)
2
2 reps
77%
3
Hamstring Curl
3
10 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Cardio (Zone 2)
1
45 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Comp Deadlift
3
2 reps
80%
2
Deadlift (Paused)
2
2 reps
77%
3
Dead Bug
3
12 reps
RPE 8
4
Cardio (Zone 2)
1
45 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
6 reps
62.5%
2
T-Bar Row
3
12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
20 reps
RPE 7
4
Drag Curl
2
25 reps
RPE 7-8
5
Assault Bike Sprints
1
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
6 reps
60%
2
T-Bar Row
3
12 reps
+10 lbs
3
Lat Pulldown
2
20 reps
RPE 7
4
Drag Curl
2
25 reps
+5 lbs
5
Assault Bike Sprints
1
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
65%
2
T-Bar Row
3
12 reps
+10 lbs
3
Lat Pulldown
2
20 reps
RPE 7
4
Drag Curl
2
25 reps
+5 lbs
5
Assault Bike Sprints
1
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
72.5%
2
T-Bar Row
3
12 reps
RPE 8
3
Lat Pulldown
3
15 reps
RPE 8
4
Drag Curl
3
12 reps
RPE 8
5
Assault Bike Sprints
1
22 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
4 reps
75%
2
T-Bar Row
4
12 reps
+10 lbs
3
Lat Pulldown
4
15 reps
+5 lbs
4
Drag Curl
3
12 reps
+5 lbs
5
Assault Bike Sprints
1
22 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6 reps
70%
2
T-Bar Row
2
12 reps
+10 lbs
3
Lat Pulldown
2
15 reps
+5 lbs
4
Drag Curl
2
12 reps
+5 lbs
5
Assault Bike Sprints
22
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
4 reps
82.5%
2
Kroc Row
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Kelso Shrug (Chest Supported)
3
12 reps
RPE 7
5
Assault Bike Sprints
1
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
3 reps
87%
2
Kroc Row
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Kelso Shrug (Chest Supported)
3
12 reps
RPE 7
5
Assault Bike Sprints
1
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
3 reps
80%
2
Kroc Row
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Kelso Shrug (Chest Supported)
3
12 reps
RPE 7
5
Assault Bike Sprints
1
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
4 reps
87.5%
2
Kroc Row
3
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Kelso Shrug (Chest Supported)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
2 reps
90%
2
Kroc Row
3
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Kelso Shrug (Chest Supported)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
4 reps
82.5%
2
Kroc Row
3
12 reps
RPE 8
3
Face Pull
3
12 reps
RPE 8
4
Kelso Shrug (Chest Supported)
3
12 reps
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
62.5%
62.5%
62.5%
62.5%
62.5%
2
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
45%
45%
45%
3
Rear Foot Elevated Split Squat
1 Set
1 Set
12 Reps
12 Reps
@7
@7
4
Back Extension (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@7
@7
5
Cardio (Zone 2)
1 Set
30 mins
@6
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
62.5%
62.5%
62.5%
62.5%
62.5%
2
Banded Bench Press
1 Set
1 Set
10 Reps
10 Reps
@8
@8
3
French Press
1 Set
1 Set
12 Reps
12 Reps
@7
@7
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
20 Reps
20 Reps
@7
@7
5
Assault Bike Sprints
1 Set
20 Reps
@10
Day 3
1
Boris Deadlift
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
62.5%
62.5%
62.5%
62.5%
62.5%
2
Tempo Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
3
Glute-Ham Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Stiff Leg Deadlift (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
5
Cardio (Zone 2)
1 Set
30 mins
@6
Day 4
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
62.5%
62.5%
62.5%
62.5%
62.5%
2
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
20 Reps
20 Reps
@7
@7
4
Drag Curl
1 Set
1 Set
25 Reps
25 Reps
@7-8
@7-8
5
Assault Bike Sprints
1 Set
20 Reps
@10