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POWERLIFTING

by Mason Mccrary

Program Description

This is powerlifting program that will get you jacked and strong.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 11, 2025 02:18
  • Last Edited
    Aug 12, 2025 12:21

Summary

Unleash your strength with this comprehensive 12-week POWERLIFTING program, designed for serious lifters aiming to elevate their performance. Comprising four training days each week, you'll focus on essential lifts like the Bench Press and Deadlift, incorporating advanced techniques such as paused reps and supersets to maximize muscle engagement. Tailored for those ready to push their limits, this program combines precise intensity levels with a variety of exercises to ensure continuous progress. Get ready to build raw power and achieve your lifting goals!
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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
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3 reps
3 reps
75%
80%
3
Bench Press (Barbell)
3
6 reps
65%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Chin-Up (Weighted)
3
5 reps
RPE 8
5B
Chest Fly (Cable)
3
12 reps
RPE 8
6A
Bicep Curl (EZ Bar)
1
100 reps
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1 reps
RPE 7
2
Bench Press (Barbell)
1
1
3 reps
3 reps
78%
83%
3
Bench Press (Barbell)
4
6 reps
65%
4
Bench Press (Barbell)
1
AMRAP
65%
5A
Chin-Up (Weighted)
3
5 reps
RPE 8
5B
Chest Fly (Cable)
3
14 reps
RPE 8
6A
Bicep Curl (EZ Bar)
1
100 reps
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
3 reps
3 reps
80%
85%
3
Bench Press (Barbell)
4
6 reps
67.5%
4
Bench Press (Barbell)
1
AMRAP
67.5%
5A
Chin-Up (Weighted)
3
5 reps
RPE 8
5B
Chest Fly (Cable)
3
15 reps
RPE 8
6A
Bicep Curl (EZ Bar)
1
100 reps
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2A
Chin-Up (Weighted)
2
5 reps
RPE 8
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3A
Bicep Curl (EZ Bar)
1
50 reps
RPE 8
3B
V-Handle Tricep Pushdown (Cable)
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Static Hold
1
10 secs
100%
2
Bench Press (Barbell)
1
3 reps
87%
3
Bench Press (Barbell)
5
4 reps
70%
4
Bench Press (Barbell)
1
AMRAP
70%
5A
Chin-Up (Weighted)
3
5 reps
RPE 8
5B
Chest Fly (Cable)
3
12 reps
RPE 8
6A
Bicep Curl (EZ Bar)
1
100 reps
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 8
7
Wide Grip Lat Pulldown
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Static Hold
1
10 secs
100%
2
Bench Press (Barbell)
1
2 reps
92%
3
Bench Press (Barbell)
5
3 reps
73%
4
Bench Press (Barbell)
1
AMRAP
73%
5A
Chin-Up (Weighted)
3
5 reps
RPE 8
5B
Chest Fly (Cable)
3
13 reps
RPE 8
6A
Bicep Curl (EZ Bar)
1
100 reps
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 8
7
Wide Grip Lat Pulldown
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Static Hold
1
10 secs
100%
2
Bench Press (Barbell)
1
2 reps
94%
3
Bench Press (Barbell)
5
4 reps
73%
4
Bench Press (Barbell)
1
AMRAP
73%
5A
Chin-Up (Weighted)
3
5 reps
RPE 8
5B
Chest Fly (Cable)
3
13 reps
RPE 8
6A
Bicep Curl (EZ Bar)
1
100 reps
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 8
7
Wide Grip Lat Pulldown
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
80%
2A
Chin-Up (Weighted)
2
5 reps
RPE 8
2B
Chest Fly (Cable)
2
12 reps
RPE 8
3A
Bicep Curl (EZ Bar)
1
50 reps
RPE 8
3B
V-Handle Tricep Pushdown (Cable)
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
97%
2
Bench Press (Paused)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
3
Bench Press (Barbell)
4
3 reps
75%
4
Bench Press (Barbell)
1
AMRAP
75%
5A
Chin-Up (Weighted)
3
5 reps
RPE 8
5B
Chest Fly (Cable)
3
13 reps
RPE 8
6A
Bicep Curl (EZ Bar)
1
100 reps
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 8
7
Wide Grip Lat Pulldown
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Bench Press (Paused)
3
3 reps
RPE 7
3
Bench Press (Barbell)
4
2 reps
80%
4
Bench Press (Barbell)
1
AMRAP
80%
5A
Chin-Up (Weighted)
3
6 reps
RPE 8
5B
Chest Fly (Cable)
3
15 reps
RPE 8
6A
Bicep Curl (EZ Bar)
1
100 reps
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 8
7
Wide Grip Lat Pulldown
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Bench Press (Paused)
1
1
3 reps
3 reps
RPE 8
RPE 9
3
Bench Press (Barbell)
4
2 reps
82%
4
Bench Press (Barbell)
1
AMRAP
82%
5A
Chin-Up (Weighted)
3
6 reps
RPE 8
5B
Chest Fly (Cable)
3
15 reps
RPE 8
6A
Bicep Curl (EZ Bar)
1
100 reps
RPE 8
6B
V-Handle Tricep Pushdown (Cable)
1
100 reps
RPE 8
7
Wide Grip Lat Pulldown
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
70%
2
Chin-Up (Weighted)
2
5 reps
RPE 8
3A
Bicep Curl (EZ Bar)
1
50 reps
RPE 8
3B
V-Handle Tricep Pushdown (Cable)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
3 reps
4 reps
75%
65%
2
Leg Press
2
10-20 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4A
Shrug (Dumbbell)
3
12 reps
RPE 8
4B
Straight Arm Pulldown
3
12 reps
RPE 8
5
Pull-Up (Neutral Grip, Weighted)
6
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
3 reps
4 reps
80%
65%
2
Leg Press
2
10-20 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4A
Shrug (Dumbbell)
3
12 reps
RPE 8
4B
Straight Arm Pulldown
3
12 reps
RPE 8
5
Pull-Up (Neutral Grip, Weighted)
6
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8
3 reps
4 reps
80%
65%
2
Leg Press
2
10-20 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4A
Shrug (Dumbbell)
3
12 reps
RPE 8
4B
Straight Arm Pulldown
3
12 reps
RPE 8
5
Pull-Up (Neutral Grip, Weighted)
6
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
65%
2
Leg Press
2
10-20 reps
RPE 6
3
Bent Over Row (Barbell)
2
5 reps
RPE 8
4A
Shrug (Dumbbell)
2
12 reps
RPE 8
4B
Straight Arm Pulldown
2
12 reps
RPE 8
5
Pull-Up (Neutral Grip, Weighted)
3
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
3 reps
2 reps
87%
70%
2
Leg Press
2
10-20 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4A
Shrug (Dumbbell)
3
12 reps
RPE 8
4B
Straight Arm Pulldown
3
12 reps
RPE 8
5
Pull-Up (Neutral Grip, Weighted)
6
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
3 reps
2 reps
93%
75%
2
Leg Press
2
10-20 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4A
Shrug (Dumbbell)
3
12 reps
RPE 8
4B
Straight Arm Pulldown
3
12 reps
RPE 8
5
Pull-Up (Neutral Grip, Weighted)
6
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
2 reps
2 reps
96%
77%
2
Leg Press
2
10-20 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4A
Shrug (Dumbbell)
3
12 reps
RPE 8
4B
Straight Arm Pulldown
3
12 reps
RPE 8
5
Pull-Up (Neutral Grip, Weighted)
6
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Deadlift (Barbell)
6
1 reps
65%
3
Walking Lunge (Dumbbell)
1
20 reps
RPE 8
4A
Leg Curl
2
12 reps
RPE 8
4B
Leg Extension
2
30 reps
RPE 8
4C
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
80%
2
Leg Press
2
10-20 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4A
Shrug (Dumbbell)
3
12 reps
RPE 8
4B
Straight Arm Pulldown
3
12 reps
RPE 8
5
Pull-Up (Neutral Grip, Weighted)
6
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6
1 reps
2 reps
100%
80%
2
Leg Press
2
10-20 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4A
Shrug (Dumbbell)
3
12 reps
RPE 8
4B
Straight Arm Pulldown
3
12 reps
RPE 8
5
Pull-Up (Neutral Grip, Weighted)
6
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
82%
2
Leg Press
2
10-20 reps
RPE 7
3
Bent Over Row (Barbell)
4
5 reps
RPE 8
4A
Shrug (Dumbbell)
3
12 reps
RPE 8
4B
Straight Arm Pulldown
3
12 reps
RPE 8
5
Pull-Up (Neutral Grip, Weighted)
6
3 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
70%
2
Deadlift (Barbell)
6
1 reps
55%
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
7
2 reps
70%
2
AD Press
1
AMRAP
70%
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5A
Dip (Weighted)
3
12 reps
RPE 8
5B
Chest Fly (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
7
2 reps
75%
2
AD Press
1
AMRAP
75%
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5A
Dip (Weighted)
3
12 reps
RPE 8
5B
Chest Fly (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
7
2 reps
78%
2
AD Press
1
AMRAP
78%
3
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5A
Dip (Weighted)
3
15 reps
RPE 8
5B
Chest Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
1 reps
75%
2
Bench Press (Dumbbell)
2
12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
4A
Dip (Weighted)
2
12 reps
RPE 8
4B
Chest Fly (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
7
1 reps
80%
2
AD Press
1
AMRAP
80%
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5A
Dip (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5B
Chest Fly (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
7
1 reps
82%
2
AD Press
1
AMRAP
82%
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5A
Dip (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5B
Chest Fly (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
5
1 reps
85%
2
AD Press
1
AMRAP
85%
3
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5A
Dip (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5B
Chest Fly (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
6
1 reps
65%
2
Bench Press (Dumbbell)
2
12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
4A
Dip (Weighted)
2
12 reps
RPE 8
4B
Chest Fly (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
1 reps
89%
2
AD Press
1
AMRAP
89%
3
Bench Press (Dumbbell)
3
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5A
Dip (Weighted)
3
3 reps
RPE 8
5B
Chest Fly (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
1 reps
91%
2
AD Press
1
AMRAP
91%
3
Bench Press (Dumbbell)
3
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5A
Dip (Weighted)
3
3 reps
RPE 8
5B
Chest Fly (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
1 reps
94%
2
AD Press
1
AMRAP
94%
3
Bench Press (Dumbbell)
3
6 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
5A
Dip (Weighted)
3
3 reps
RPE 8
5B
Chest Fly (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
1B
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
2A
Dip (Weighted)
2
12 reps
RPE 8
2B
Chest Fly (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
3
Hack Squat
2
10-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
5A
Leg Curl
3
12 reps
RPE 8
5B
Leg Extension
3
30 reps
RPE 8
5C
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
79%
2
Squat (Barbell)
1
AMRAP
79%
3
Hack Squat
2
10-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
5A
Leg Curl
3
12 reps
RPE 8
5B
Leg Extension
3
30 reps
RPE 8
5C
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
83%
2
Squat (Barbell)
1
AMRAP
83%
3
Hack Squat
2
10-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
5A
Leg Curl
3
12 reps
RPE 8
5B
Leg Extension
1
1
1
50 reps
40 reps
30 reps
RPE 8
RPE 8
RPE 8
5C
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
75%
2
Hack Squat
2
10-20 reps
RPE 6
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
4A
Leg Curl
2
12 reps
RPE 8
4B
Leg Extension
2
30 reps
RPE 8
4C
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
88%
2
Squat (Barbell)
1
12 reps
65%
3
Rack Pull (Barbell)
1
3
1 reps
1 reps
RPE 7
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
5A
Leg Curl
3
12 reps
RPE 8
5B
Leg Extension
3
30 reps
RPE 8
5C
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
92%
2
Squat (Barbell)
1
12 reps
68%
3
Rack Pull (Barbell)
1
3
1 reps
1 reps
RPE 7
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
5A
Leg Curl
3
12 reps
RPE 8
5B
Leg Extension
3
30 reps
RPE 8
5C
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
98%
2
Squat (Barbell)
1
12 reps
72%
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
4A
Leg Curl
3
12 reps
RPE 8
4B
Leg Extension
3
30 reps
RPE 8
4C
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Squat (Barbell)
1
8 reps
78%
3
Hack Squat
2
10-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
5A
Leg Curl
3
12 reps
RPE 8
5B
Leg Extension
3
30 reps
RPE 8
5C
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Squat (Barbell)
1
8 reps
78%
3
Hack Squat
2
10-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
5A
Leg Curl
3
12 reps
RPE 8
5B
Leg Extension
3
30 reps
RPE 8
5C
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Squat (Barbell)
1
6 reps
80%
3
Hack Squat
2
10-20 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 8
5A
Leg Curl
3
12 reps
RPE 8
5B
Leg Extension
3
30 reps
RPE 8
5C
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
80%
3
Bench Press (Barbell)
3 Sets
6 Reps
65%
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5A
Chin-Up (Weighted)
3 Sets
5 Reps
@8
5B
Chest Fly (Cable)
3 Sets
12 Reps
@8
6A
Bicep Curl (EZ Bar)
1 Set
100 Reps
@8
6B
V-Handle Tricep Pushdown (Cable)
1 Set
100 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
6 Sets
3 Reps
4 Reps
75%
65%
2
Leg Press
2 Sets
10-20 Reps
@7
3
Bent Over Row (Barbell)
4 Sets
5 Reps
@8
4A
Shrug (Dumbbell)
3 Sets
12 Reps
@8
4B
Straight Arm Pulldown
3 Sets
12 Reps
@8
5
Pull-Up (Neutral Grip, Weighted)
6 Sets
3 Reps
@8
Day 3
1
AD Press
7 Sets
2 Reps
70%
2
AD Press
1 Set
AMRAP
70%
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
4B
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
5A
Dip (Weighted)
3 Sets
12 Reps
@8
5B
Chest Fly (Cable)
3 Sets
12 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
1 Reps
75%
2
Squat (Barbell)
1 Set
AMRAP
75%
3
Hack Squat
2 Sets
10-20 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@8
5A
Leg Curl
3 Sets
12 Reps
@8
5B
Leg Extension
3 Sets
30 Reps
@8
5C
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@8