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Powerlifting Eli Blum

by Eli B.

Program Description

To get stronger for powerlifting competitions

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    140 minutes
  • Created
    Jan 28, 2025 01:29
  • Last Edited
    Jun 18, 2025 09:27

Summary

Embark on a transformative 12-week journey with the Powerlifting Eli Blum program, designed for serious lifters ready to enhance their strength and technique. This 5-day-a-week regimen focuses on the core powerlifting movements—squat, bench press, and deadlift—while incorporating accessory exercises to build muscle and prevent injury. Each session is crafted to push your limits, utilizing a mix of high-intensity lifts and volume training to maximize your gains. Get ready to lift heavier and achieve your personal best with a structured approach that emphasizes progression and accountability.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.5%
Triceps
11.1%
Glutes
9.9%
Biceps
8.9%
Hamstrings
8.6%
Front Delts
8.1%
Chest
7.4%
Lats
6.7%
Quadriceps
6.3%
Lower Back
4.3%
Rear Delts
3.3%
Middle Delts
3.3%
Abs
3.1%
Adductors
2.4%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 7
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Speed Deadlift
1
3 reps
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
4
15 reps
RPE 7
6
Shrug (Barbell)
4
20 reps
RPE 8
7
Lat Pulldown (Band)
2
2
165 reps
185 reps
RPE 8
RPE 8
8
Back Extension
4
70 reps
RPE 7.5
9
Dumbbell Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 7
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Speed Deadlift
1
3 reps
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
4
15 reps
RPE 7
6
Shrug (Barbell)
4
20 reps
RPE 8
7
Lat Pulldown (Band)
2
2
165 reps
185 reps
RPE 8
RPE 8
8
Back Extension
4
70 reps
RPE 7.5
9
Dumbbell Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 7
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Speed Deadlift
1
3 reps
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
4
15 reps
RPE 7
6
Shrug (Barbell)
4
20 reps
RPE 8
7
Lat Pulldown (Band)
2
2
165 reps
185 reps
RPE 8
RPE 8
8
Back Extension
4
70 reps
RPE 7.5
9
Dumbbell Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 7
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Speed Deadlift
1
3 reps
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
4
15 reps
RPE 7
6
Shrug (Barbell)
4
20 reps
RPE 8
7
Lat Pulldown (Band)
2
2
165 reps
185 reps
RPE 8
RPE 8
8
Back Extension
4
70 reps
RPE 7.5
9
Dumbbell Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 7
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Speed Deadlift
1
3 reps
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
4
15 reps
RPE 7
6
Shrug (Barbell)
4
20 reps
RPE 8
7
Lat Pulldown (Band)
2
2
165 reps
185 reps
RPE 8
RPE 8
8
Back Extension
4
70 reps
RPE 7.5
9
Dumbbell Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 7
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Speed Deadlift
1
3 reps
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
4
15 reps
RPE 7
6
Shrug (Barbell)
4
20 reps
RPE 8
7
Lat Pulldown (Band)
2
2
165 reps
185 reps
RPE 8
RPE 8
8
Back Extension
4
70 reps
RPE 7.5
9
Dumbbell Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 7
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Speed Deadlift
1
3 reps
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
4
15 reps
RPE 7
6
Shrug (Barbell)
4
20 reps
RPE 8
7
Lat Pulldown (Band)
2
2
165 reps
185 reps
RPE 8
RPE 8
8
Back Extension
4
70 reps
RPE 7.5
9
Dumbbell Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 7
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Speed Deadlift
1
3 reps
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
4
15 reps
RPE 7
6
Shrug (Barbell)
4
20 reps
RPE 8
7
Lat Pulldown (Band)
2
2
165 reps
185 reps
RPE 8
RPE 8
8
Back Extension
4
70 reps
RPE 7.5
9
Dumbbell Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 7
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Speed Deadlift
1
3 reps
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
4
15 reps
RPE 7
6
Shrug (Barbell)
4
20 reps
RPE 8
7
Lat Pulldown (Band)
2
2
165 reps
185 reps
RPE 8
RPE 8
8
Back Extension
4
70 reps
RPE 7.5
9
Dumbbell Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 7
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Speed Deadlift
1
3 reps
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
4
15 reps
RPE 7
6
Shrug (Barbell)
4
20 reps
RPE 8
7
Lat Pulldown (Band)
2
2
165 reps
185 reps
RPE 8
RPE 8
8
Back Extension
4
70 reps
RPE 7.5
9
Dumbbell Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 7
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Speed Deadlift
1
3 reps
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
4
15 reps
RPE 7
6
Shrug (Barbell)
4
20 reps
RPE 8
7
Lat Pulldown (Band)
2
2
165 reps
185 reps
RPE 8
RPE 8
8
Back Extension
4
70 reps
RPE 7.5
9
Dumbbell Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 7
2
Bench Press (Paused)
4
6 reps
RPE 7
3
Speed Deadlift
1
3 reps
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
5
Face Pull
4
15 reps
RPE 7
6
Shrug (Barbell)
4
20 reps
RPE 8
7
Lat Pulldown (Band)
2
2
165 reps
185 reps
RPE 8
RPE 8
8
Back Extension
4
70 reps
RPE 7.5
9
Dumbbell Row
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 7.5
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 7.5
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 7.5
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 7.5
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 7.5
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 7.5
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 7.5
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 7.5
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 7.5
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 7.5
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 7.5
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
RPE 7.5
2
Hip Thrust (Barbell)
4
8 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10 reps
RPE 7
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Tempo Bench Press
4
6 reps
RPE 7.5
3
T-Bar Row
4
8 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Tempo Bench Press
4
6 reps
RPE 7.5
3
T-Bar Row
4
8 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Tempo Bench Press
4
6 reps
RPE 7.5
3
T-Bar Row
4
8 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Tempo Bench Press
4
6 reps
RPE 7.5
3
T-Bar Row
4
8 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Tempo Bench Press
4
6 reps
RPE 7.5
3
T-Bar Row
4
8 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Tempo Bench Press
4
6 reps
RPE 7.5
3
T-Bar Row
4
8 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Tempo Bench Press
4
6 reps
RPE 7.5
3
T-Bar Row
4
8 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Tempo Bench Press
4
6 reps
RPE 7.5
3
T-Bar Row
4
8 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Tempo Bench Press
4
6 reps
RPE 7.5
3
T-Bar Row
4
8 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Tempo Bench Press
4
6 reps
RPE 7.5
3
T-Bar Row
4
8 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Tempo Bench Press
4
6 reps
RPE 7.5
3
T-Bar Row
4
8 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 6
2
Tempo Bench Press
4
6 reps
RPE 7.5
3
T-Bar Row
4
8 reps
RPE 8
4
Hamstring Curl
4
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Front Raise
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Face Pull
4
15 reps
RPE 7
7
Shrug (Barbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Front Raise
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Face Pull
4
15 reps
RPE 7
7
Shrug (Barbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Front Raise
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Face Pull
4
15 reps
RPE 7
7
Shrug (Barbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Front Raise
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Face Pull
4
15 reps
RPE 7
7
Shrug (Barbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Front Raise
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Face Pull
4
15 reps
RPE 7
7
Shrug (Barbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Front Raise
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Face Pull
4
15 reps
RPE 7
7
Shrug (Barbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Front Raise
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Face Pull
4
15 reps
RPE 7
7
Shrug (Barbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Front Raise
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Face Pull
4
15 reps
RPE 7
7
Shrug (Barbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Front Raise
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Face Pull
4
15 reps
RPE 7
7
Shrug (Barbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Front Raise
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Face Pull
4
15 reps
RPE 7
7
Shrug (Barbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Front Raise
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Face Pull
4
15 reps
RPE 7
7
Shrug (Barbell)
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
8 reps
RPE 6.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7
3
Military Press (Barbell)
4
6 reps
RPE 8
4
Front Raise
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
6
Face Pull
4
15 reps
RPE 7
7
Shrug (Barbell)
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Tempo Bench Press
4
6 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 7
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Tempo Bench Press
4
6 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 7
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Tempo Bench Press
4
6 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 7
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Tempo Bench Press
4
6 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 7
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Tempo Bench Press
4
6 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 7
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Tempo Bench Press
4
6 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 7
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Tempo Bench Press
4
6 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 7
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Tempo Bench Press
4
6 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 7
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Tempo Bench Press
4
6 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 7
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Tempo Bench Press
4
6 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 7
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Tempo Bench Press
4
6 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 7
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
3 reps
RPE 9.5
2
Tempo Bench Press
4
6 reps
RPE 8.5
3
Lat Pulldown
4
12 reps
RPE 7
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7
5
Tricep Extension (Cable)
4
15 reps
RPE 7.5
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Sumo Deadlift (Barbell)
4 Sets
4 Reps
@7
2
Bench Press (Paused)
4 Sets
6 Reps
@7
3
Speed Deadlift
1 Set
3 Reps
@8
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@8.5
@9
@9.5
5
Face Pull
4 Sets
15 Reps
@7
6
Shrug (Barbell)
4 Sets
20 Reps
@8
7
Lat Pulldown (Band)
2 Sets
2 Sets
165 Reps
185 Reps
@8
@8
8
Back Extension
4 Sets
70 Reps
@7.5
9
Dumbbell Row
4 Sets
8 Reps
@8
Day 2
1
Squat (Low Bar)
4 Sets
3 Reps
@7.5
2
Hip Thrust (Barbell)
4 Sets
8 Reps
@9
3
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@7
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@6
2
Tempo Bench Press
4 Sets
6 Reps
@7.5
3
T-Bar Row
4 Sets
8 Reps
@8
4
Hamstring Curl
4 Sets
12 Reps
@6.5
Day 4
1
Squat (Paused)
4 Sets
8 Reps
@6.5
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
3
Military Press (Barbell)
4 Sets
6 Reps
@8
4
Front Raise
4 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7
6
Face Pull
4 Sets
15 Reps
@7
7
Shrug (Barbell)
4 Sets
20 Reps
@8
Day 5
1
Sumo Deadlift (Barbell)
1 Set
3 Reps
@9.5
2
Tempo Bench Press
4 Sets
6 Reps
@8.5
3
Lat Pulldown
4 Sets
12 Reps
@7
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
@7
5
Tricep Extension (Cable)
4 Sets
15 Reps
@7.5
6
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@8