Program Description
Strength and Big
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout150 minutes
- CreatedDec 01, 2024 06:28
- Last EditedDec 05, 2024 11:23
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Squat (Paused)
2
1
6 reps
6 reps
58%
63%
2
Front Squat (Barbell)
1
1
8 reps
8 reps
45%
55%
3
Goblet Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Inverted Row
1
AMRAP
RPE 10
7
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
6 reps
6 reps
61%
66%
2
Front Squat (Barbell)
1
1
8 reps
8 reps
48%
58%
3
Goblet Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Inverted Row
1
AMRAP
RPE 10
7
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
6 reps
6 reps
64%
69%
2
Front Squat (Barbell)
1
1
8 reps
8 reps
51%
61%
3
Goblet Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Inverted Row
1
AMRAP
RPE 10
7
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
6 reps
6 reps
67%
72%
2
Front Squat (Barbell)
1
1
8 reps
8 reps
54%
64%
3
Goblet Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Inverted Row
1
AMRAP
RPE 10
7
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
3
3 reps
3 reps
70%
75%
2
Front Squat (Barbell)
1
1
5 reps
5 reps
55%
60%
3
Goblet Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Inverted Row
1
AMRAP
RPE 10
7
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
3 reps
3 reps
73%
78%
2
Front Squat (Barbell)
1
1
5 reps
5 reps
58%
63%
3
Goblet Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Inverted Row
1
AMRAP
RPE 10
7
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
3 reps
3 reps
76%
81%
2
Front Squat (Barbell)
1
1
4 reps
4 reps
60%
65%
3
Goblet Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Inverted Row
1
AMRAP
RPE 10
7
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
3 reps
3 reps
80%
85%
2
Goblet Squat
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
1
AMRAP
RPE 10
5
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
3 reps
3 reps
83%
88%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Inverted Row
1
AMRAP
RPE 10
4
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
2 reps
2 reps
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Inverted Row
1
AMRAP
RPE 10
4
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2 reps
2 reps
87%
92%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Inverted Row
1
AMRAP
RPE 10
4
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
1 reps
1 reps
89%
94%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Plank
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
6 reps
6 reps
55%
60%
2
Larsen Press (Barbell)
2
1
3 reps
3 reps
50%
55%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
6 reps
6 reps
58%
63%
2
Larsen Press (Barbell)
2
1
3 reps
3 reps
53%
58%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
6 reps
6 reps
61%
66%
2
Larsen Press (Barbell)
2
1
3 reps
3 reps
56%
61%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
6 reps
6 reps
66%
70%
2
Larsen Press (Barbell)
2
1
3 reps
3 reps
59%
64%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
2
2 reps
2 reps
68%
73%
2
Larsen Press (Barbell)
2
1
7 reps
7 reps
50%
55%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
2
2 reps
2 reps
71%
76%
2
Larsen Press (Barbell)
2
1
6 reps
6 reps
64%
68%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
2
2 reps
2 reps
74%
78%
2
Larsen Press (Barbell)
2
1
6 reps
6 reps
66%
70%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
2 reps
2 reps
76%
80%
2
Larsen Press (Barbell)
2
1
5 reps
5 reps
69%
73%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
2 reps
2 reps
78%
82%
2
Larsen Press (Barbell)
2
1
5 reps
5 reps
70%
75%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
2 reps
2 reps
80%
85%
2
Larsen Press (Barbell)
2
1
3 reps
3 reps
74%
78%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1
2 reps
2 reps
83%
88%
2
Larsen Press (Barbell)
2
1
3 reps
3 reps
76%
81%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
1 reps
1 reps
85%
90%
2
Larsen Press (Barbell)
2
1
2 reps
2 reps
79%
84%
3
Lat Pulldown
5
15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
8 reps
8 reps
53%
58%
2
Good Morning
3
10 reps
RPE 6
3
Single Leg Deadlift
3
10 reps
RPE 6
4
Pendlay Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
8 reps
8 reps
56%
61%
2
Good Morning
3
10 reps
RPE 6
3
Single Leg Deadlift
3
10 reps
RPE 6
4
Pendlay Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
8 reps
8 reps
59%
64%
2
Good Morning
3
10 reps
RPE 6
3
Single Leg Deadlift
3
10 reps
RPE 6
4
Pendlay Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
8 reps
8 reps
62%
67%
2
Good Morning
3
10 reps
RPE 6
3
Single Leg Deadlift
3
10 reps
RPE 6
4
Pendlay Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6 reps
6 reps
66%
71%
2
Good Morning
3
8 reps
RPE 6
3
Single Leg Deadlift
3
8 reps
RPE 6
4
Pendlay Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
5 reps
5 reps
68%
73%
2
Good Morning
3
8 reps
RPE 7
3
Single Leg Deadlift
2
1
8 reps
8 reps
RPE 6
RPE 7
4
Pendlay Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6 reps
6 reps
71%
76%
2
Single Leg Deadlift
2
1
8 reps
8 reps
RPE 6
RPE 7
3
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
3 reps
3 reps
75%
80%
2
Single Leg Deadlift
2
1
6 reps
6 reps
RPE 6
RPE 7
3
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3 reps
3 reps
78%
80%
2
Single Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3 reps
3 reps
80%
85%
2
Single Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2 reps
2 reps
83%
88%
2
Romanian Deadlift (Barbell)
1
1 mins
-
3
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2 reps
2 reps
85%
90%
2
Romanian Deadlift (Barbell)
1
1 mins
-
3
Hanging Leg Raise
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
53%
58%
2
Bench Press (Close Grip)
2
1
12 reps
12 reps
50%
53%
3
Dip (Weighted)
3
8-12 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
56%
60%
2
Bench Press (Close Grip)
2
1
12 reps
12 reps
53%
56%
3
Dip (Weighted)
3
8-12 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
59%
63%
2
Bench Press (Close Grip)
2
1
12 reps
12 reps
56%
59%
3
Dip (Weighted)
3
8-12 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
62%
66%
2
Bench Press (Close Grip)
2
1
12 reps
12 reps
59%
63%
3
Dip (Weighted)
3
8-12 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
8 reps
62%
66%
2
Bench Press (Close Grip)
2
1
9 reps
9 reps
61%
65%
3
Dip (Weighted)
3
8-12 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
65%
69%
2
Bench Press (Close Grip)
2
1
8 reps
8 reps
63%
68%
3
Dip (Weighted)
3
8-12 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
68%
72%
2
Bench Press (Close Grip)
1
1
9 reps
9 reps
65%
70%
3
Dip (Weighted)
3
6-10 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
70%
75%
2
Bench Press (Close Grip)
1
1
5 reps
5 reps
68%
73%
3
Dip (Weighted)
3
6-10 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
73%
78%
2
Bench Press (Close Grip)
1
1
4 reps
4 reps
71%
74%
3
Dip (Weighted)
3
6-10 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
75%
80%
2
Bench Press (Close Grip)
1
1
4 reps
4 reps
73%
76%
3
Dip (Weighted)
3
6-10 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
78%
83%
2
Bench Press (Close Grip)
2
1
3 reps
3 reps
75%
80%
3
Dip (Weighted)
3
8-12 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
2 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
2
3 reps
RPE 7
3
Front Raise
2
12-15 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Face Pull
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
5 reps
5 reps
63%
68%
2
Bench Press (Barbell)
2
1
5 reps
5 reps
66%
71%
3
Deadlift (Paused)
2
1
5 reps
5 reps
63%
68%
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
5 reps
5 reps
66%
71%
2
Bench Press (Barbell)
2
1
5 reps
5 reps
69%
74%
3
Deadlift (Paused)
2
1
5 reps
5 reps
66%
71%
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
5 reps
5 reps
69%
74%
2
Bench Press (Barbell)
2
1
5 reps
5 reps
72%
77%
3
Deadlift (Paused)
2
1
5 reps
5 reps
69%
74%
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
5 reps
5 reps
72%
77%
2
Bench Press (Barbell)
2
1
5 reps
5 reps
75%
80%
3
Deadlift (Paused)
2
1
5 reps
5 reps
72%
77%
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Deadlift (Paused)
3
5 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Deadlift (Paused)
3
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
RPE 6
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 6
RPE 6
2
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 6
RPE 7
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 6
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 6
2
Bench Press (Barbell)
1
1
2
1 reps
3 reps
2 reps
RPE 6
RPE 7
RPE 7
3
Deadlift (Barbell)
1
2
1 reps
2 reps
RPE 7
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
2 reps
RPE 7
RPE 8
RPE 7
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
2 reps
RPE 7
RPE 8
RPE 7
3
Deadlift (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
RPE 6.5-7
RPE 7.5-8
RPE 8.5-9
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6.5-7
RPE 7.5-8
RPE 8.5-9
3
Deadlift (Barbell)
1
1 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Paused)2 Sets
1 Set
6 Reps
6 Reps
58%
63%
2
Front Squat (Barbell)1 Set
1 Set
8 Reps
8 Reps
45%
55%
3
Goblet Squat3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
-
5
Hip Thrust (Machine)3 Sets
10 Reps
-
6
Inverted Row1 Set
AMRAP
@10
7
Plank2 Sets
AMRAP
@10
Day 2
1
Long Pause Bench Press2 Sets
1 Set
6 Reps
6 Reps
55%
60%
2
Larsen Press (Barbell)2 Sets
1 Set
3 Reps
3 Reps
50%
55%
3
Shoulder Press (Machine)3 Sets
8-12 Reps
-
4
Lat Pulldown5 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)3 Sets
15 Reps
-
Day 3
1
High Bar Squat (Barbell)2 Sets
1 Set
8 Reps
8 Reps
53%
58%
2
Good Morning3 Sets
10 Reps
@6
3
Single Leg Deadlift3 Sets
10 Reps
@6
4
Pendlay Row1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hanging Leg Raise1 Set
2 mins
-
Day 4
1
Bench Press (Barbell)2 Sets
1 Set
10 Reps
10 Reps
53%
58%
2
Bench Press (Close Grip)2 Sets
1 Set
12 Reps
12 Reps
50%
53%
3
Dip (Weighted)3 Sets
8-12 Reps
-
4
Front Raise2 Sets
12-15 Reps
-
5
Lateral Raise (Cable)2 Sets
12-15 Reps
-
6
Face Pull4 Sets
25 Reps
-
Day 5
1
Squat (Low Bar)2 Sets
1 Set
5 Reps
5 Reps
63%
68%
2
Bench Press (Barbell)2 Sets
1 Set
5 Reps
5 Reps
66%
71%
3
Deadlift (Paused)2 Sets
1 Set
5 Reps
5 Reps
63%
68%
4
Pull-Up (Bodyweight)3 Sets
AMRAP
-
5
Hanging Leg Raise1 Set
2 mins
-