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Powerbuilding Protocol

by Strength Coach J
3 athletes joined

Program Description

READ BEFORE STARTING: Powerbuilding Protocol is an evidence-based 4–5x/week Upper/Lower program that blends strength and hypertrophy, designed to be 30% powerlifting and 70% bodybuilding. The training is split into two consecutive 3-week blocks followed by a 1-week deload, and is built to be repeatable. Each main lift day centers around one heavy top set (AMRAP), followed by two intense back-off sets. After strength work, the focus shifts to high-volume hypertrophy training—intense, efficient, and fun. Expect supersets and proven intensity techniques that drive progress without wasting time. Before You Start: You’ll need to enter your 1RM for each main lift. Use 90% of your true 1RM as your Training Max (TM). If you don’t know your 1RM, choose a weight you can hit for 3 solid reps. How to Progress: • After Week 3, increase upper body TMs (Bench & Incline) by 5 lbs, and lower body TMs (Squat & Deadlift) by 10 lbs. • After Week 7 (deload), increase your TMs again before restarting the program. Weekly Schedule: Upper A: Bench + Chest-focused Upper Hypertrophy Lower A: Squat + Lower Hypertrophy REST Upper B: Incline Bench, Back-focused Upper Hypertrophy Lower B: Deadlift + Lower Hypertrophy Upper C (Optional): Back, Shoulders, Arms Hypertrophy REST

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 07, 2025 03:29
  • Last Edited
    Jun 21, 2025 02:40

Summary

Unlock your strength potential with the Powerbuilding Protocol, a comprehensive 7-week program designed to blend hypertrophy and strength training. Committing to five days a week, you'll tackle a balanced mix of upper and lower body workouts, incorporating essential lifts like the bench press and squat, along with targeted accessory movements. This program is perfect for anyone looking to build muscle and power, featuring progressive intensity and AMRAP sets to push your limits. Get ready to transform your physique and elevate your performance in just under two months!
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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
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
85%
80%
75%
2
Incline Bench Press (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
4A
Lat Pulldown (Close Grip)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Alternating Dumbbell Curl
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
90%
85%
80%
2
Incline Bench Press (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
4A
Lat Pulldown (Close Grip)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Alternating Dumbbell Curl
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
95%
90%
85%
2
Incline Bench Press (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
4A
Lat Pulldown (Close Grip)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Alternating Dumbbell Curl
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
85%
80%
75%
2
Incline Bench Press (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
4A
Lat Pulldown (Close Grip)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Alternating Dumbbell Curl
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
90%
85%
80%
2
Incline Bench Press (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
4A
Lat Pulldown (Close Grip)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Alternating Dumbbell Curl
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
95%
90%
85%
2
Incline Bench Press (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
4A
Lat Pulldown (Close Grip)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Alternating Dumbbell Curl
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Incline Bench Press (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Chest Supported T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 10-10
4A
Lat Pulldown (Close Grip)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Chest Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
Alternating Dumbbell Curl
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Overhead Tricep Extension (Cable)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
85%
80%
75%
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8-9
3
Single Leg Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
4A
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
5
5-25 reps
RPE 10
6
Hanging Knee Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
90%
85%
80%
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8-9
3
Single Leg Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
4A
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
5
5-25 reps
RPE 10
6
Hanging Knee Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
95%
90%
85%
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8-9
3
Single Leg Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
4A
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
5
5-25 reps
RPE 10
6
Hanging Knee Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
85%
80%
75%
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8-9
3
Single Leg Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
4A
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
5
5-25 reps
RPE 10
6
Hanging Knee Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
90%
85%
80%
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8-9
3
Single Leg Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
4A
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
5
5-25 reps
RPE 10
6
Hanging Knee Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
95%
90%
85%
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8-9
3
Single Leg Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
4A
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
5
5-25 reps
RPE 10
6
Hanging Knee Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8-9
3
Single Leg Press
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
4A
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4B
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
5
5-25 reps
RPE 10
6
Hanging Knee Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
85%
80%
75%
1B
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
3B
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
4
Y Raise
4
12-15 reps
RPE 10
5A
Bayesian Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Skull Crusher (Smith Machine)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
90%
85%
80%
1B
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
3B
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
4
Y Raise
4
12-15 reps
RPE 10
5A
Bayesian Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Skull Crusher (Smith Machine)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
95%
90%
85%
1B
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
3B
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
4
Y Raise
4
12-15 reps
RPE 10
5A
Bayesian Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Skull Crusher (Smith Machine)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
85%
80%
75%
1B
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
3B
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
4
Y Raise
4
12-15 reps
RPE 10
5A
Bayesian Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Skull Crusher (Smith Machine)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
90%
85%
80%
1B
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
3B
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
4
Y Raise
4
12-15 reps
RPE 10
5A
Bayesian Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Skull Crusher (Smith Machine)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
95%
90%
85%
1B
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
3B
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
4
Y Raise
4
12-15 reps
RPE 10
5A
Bayesian Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Skull Crusher (Smith Machine)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1 reps
100%
1B
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9.5-10
3B
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
4
Y Raise
4
12-15 reps
RPE 10
5A
Bayesian Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5B
Skull Crusher (Smith Machine)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
85%
80%
75%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4A
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
5
5-25 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
90%
85%
80%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4A
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
5
5-25 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
95%
90%
85%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4A
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
5
5-25 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
85%
80%
75%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4A
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
5
5-25 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
90%
85%
80%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4A
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
5
5-25 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
95%
90%
85%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4A
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
5
5-25 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Hack Squat
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4A
Seated Hamstring Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
5
5-25 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Upright Row (Cable)
4
12-15 reps
RPE 9
4A
Hammer Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Preacher Curl (Machine)
2
21 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Upright Row (Cable)
4
12-15 reps
RPE 9
4A
Hammer Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Preacher Curl (Machine)
2
21 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Upright Row (Cable)
4
12-15 reps
RPE 9
4A
Hammer Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Preacher Curl (Machine)
2
21 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Upright Row (Cable)
4
12-15 reps
RPE 9
4A
Hammer Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Preacher Curl (Machine)
2
21 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Upright Row (Cable)
4
12-15 reps
RPE 9
4A
Hammer Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Preacher Curl (Machine)
2
21 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Upright Row (Cable)
4
12-15 reps
RPE 9
4A
Hammer Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Preacher Curl (Machine)
2
21 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Upright Row (Cable)
4
12-15 reps
RPE 9
4
Hammer Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Preacher Curl (Machine)
2
21 reps
RPE 9-10
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
85%
80%
75%
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Chest Supported T-Bar Row
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@10-10
4A
Lat Pulldown (Close Grip)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Chest Fly (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Lateral Raise (Dumbbell)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6A
Alternating Dumbbell Curl
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6B
Overhead Tricep Extension (Cable)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
85%
80%
75%
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@8-9
3
Single Leg Press
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9.5-10
4A
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4B
Leg Extension
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Calf Raise (Leg Press)
5 Sets
5-25 Reps
@10
6
Hanging Knee Raise
3 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
85%
80%
75%
2
Hack Squat
3 Sets
8-10 Reps
@8-9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@9
4A
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Calf Raise (Leg Press)
5 Sets
5-25 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@10
Day 5
1
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Upright Row (Cable)
4 Sets
12-15 Reps
@9
4A
Hammer Curl (Cable)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Tricep Pushdown (Cable)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Preacher Curl (Machine)
2 Sets
21 Reps
@9-10
Day 3
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
85%
80%
75%
1B
Pull-Up (Weighted)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@9.5-10
2
Seated Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3A
Chest Press (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9.5-10
3B
Standing Pullover (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9.5-10
4
Y Raise
4 Sets
12-15 Reps
@10
5A
Bayesian Curl
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5B
Skull Crusher (Smith Machine)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10