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6 Day Power & Hypertrophy Split (PHS-6)

by Gabriel Delgado
1 athletes joined

Program Description

The purpose of the PHS-6 (Power & Hypertrophy Split) program is to maximize muscle growth and strength development through a structured 6-day upper/lower split. By combining heavy compound lifts for strength with higher-rep hypertrophy work, this program ensures: • Progressive Overload: Systematic strength increases to build a solid foundation. • Muscle Hypertrophy: Targeted volume and intensity for maximum muscle growth. • Balanced Development: Equal emphasis on upper and lower body to avoid imbalances. • Consistency & Recovery: Optimized training frequency with strategic rest days. This program is ideal for lifters seeking size, strength, and a well-rounded physique while training with dumbbells, a barbell, and a bench press.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 28, 2025 12:28
  • Last Edited
    Mar 28, 2025 03:31
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 2
1
Squat (Low Bar)
3 Sets
8-12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Front Squat (Barbell)
3 Sets
8-12 Reps
@7.5
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Leg Extension
3 Sets
8-12 Reps
@7.5
6
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
@7.5
7
Glute Bridge (Dumbbell)
3 Sets
8-12 Reps
@7.5
8
Clean Deadlift
3 Sets
8-12 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@7.5
2
Bench Press (Paused)
3 Sets
8-12 Reps
@7.5
3
Decline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@7.5
7
Tricep Kickback
3 Sets
8-12 Reps
@7.5
8
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7.5
2
Good Morning
3 Sets
8-12 Reps
@7.5
3
Standing Calf Raise
3 Sets
8-12 Reps
@7.5
4
Seated Calf Raise
3 Sets
8-12 Reps
@7.5
5
Goblet Squat
3 Sets
8-12 Reps
@7.5
6
Platz Squat
3 Sets
8-12 Reps
@7.5
7
Copenhagen Plank
3 Sets
8-12 Reps
@7.5
8
Sumo Deadlift (Paused)
3 Sets
8-12 Reps
@7.5
Day 6
1
Bent Over Row (Barbell)
3 Sets
3-6 Reps
@8.5
2
Rear Delt Fly (Dumbbell)
3 Sets
3-6 Reps
@8.5
3
Shrug (Barbell)
3 Sets
3-6 Reps
@8.5
4
Concentration Curl
3 Sets
3-6 Reps
@8.5
5
Incline Curl (Dumbbell)
3 Sets
3-6 Reps
@8.5
6
Bicep Curl (Dumbbell)
3 Sets
3-6 Reps
@8.5
7
Good Morning
3 Sets
3-6 Reps
@8.5
8
Deadlift (Paused)
3 Sets
3-6 Reps
@8.5
Day 5
1
Skull Crusher (Dumbbell)
3 Sets
3-6 Reps
@8.5
2
Bench Press (Close Grip)
3 Sets
3-6 Reps
@8.5
3
Military Press (Barbell)
3 Sets
3-6 Reps
@8.5
4
Arnold Press
3 Sets
3-6 Reps
@8.5
5
Pec Fly (Dumbbell)
3 Sets
3-6 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
3-6 Reps
@8.5
7
Tricep Kickback
3 Sets
3-6 Reps
@8.5
8
Bench Press (Paused)
3 Sets
3-6 Reps
@8.5
Day 3
1
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7.5
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7.5
3
Hammer Curl
3 Sets
8-12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
6
High Pull
3 Sets
8-12 Reps
@7.5
7
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@7.5
8
Concentration Curl
3 Sets
8-12 Reps
@7.5