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Powerbuild 101

by Mason H.
1 athletes joined

Program Description

Strength and size

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 23, 2025 10:48
  • Last Edited
    Sep 24, 2025 04:20

Summary

Unlock your strength potential with Powerbuild 101, a comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll engage in a balanced mix of upper and lower body workouts, focusing on compound movements like the bench press and squat to build muscle and power. Each session is crafted to progressively challenge you, encouraging you to add weight and refine your technique. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.5%
Triceps
10.2%
Upper Back
9.9%
Glutes
9.1%
Abs
8%
Hamstrings
7.8%
Chest
7.6%
Front Delts
6.9%
Biceps
6.6%
Lats
6.4%
Middle Delts
5.4%
Lower Back
4.5%
Calves
2.4%
Rear Delts
2.4%
Forearms
1%
Adductors
1%
Abductors
0.2%
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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 (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Decline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
4
Lat Pulldown
2
1
8 reps
10 reps
RPE 8
RPE 8
5
Seated Military Press (Barbell)
5
5 reps
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Pallof Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Decline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
4
Lat Pulldown
2
1
8 reps
10 reps
RPE 8
RPE 8
5
Seated Military Press (Barbell)
5
5 reps
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Pallof Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Decline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
4
Lat Pulldown
2
1
8 reps
10 reps
RPE 8
RPE 8
5
Seated Military Press (Barbell)
5
5 reps
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Pallof Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Decline Bench Press (Barbell)
2
1
8 reps
10 reps
RPE 8
RPE 8
4
Lat Pulldown
2
1
8 reps
10 reps
RPE 8
RPE 8
5
Seated Military Press (Barbell)
5
5 reps
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Pallof Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
RPE 8
2
Bent Over Row (Barbell)
6
4 reps
RPE 8
3
Decline Bench Press (Barbell)
2
1
1
6 reps
8 reps
RPE 8
RPE 8
-
4
Lat Pulldown
2
1
6 reps
8 reps
RPE 8
RPE 8
5
Seated Military Press (Barbell)
6
4 reps
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Pallof Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
RPE 8
2
Bent Over Row (Barbell)
6
4 reps
RPE 8
3
Decline Bench Press (Barbell)
2
1
1
6 reps
8 reps
RPE 8
RPE 8
-
4
Lat Pulldown
2
1
6 reps
8 reps
RPE 8
RPE 8
5
Seated Military Press (Barbell)
6
4 reps
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Pallof Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
RPE 8
2
Bent Over Row (Barbell)
6
4 reps
RPE 8
3
Decline Bench Press (Barbell)
2
1
1
6 reps
8 reps
RPE 8
RPE 8
-
4
Lat Pulldown
2
1
6 reps
8 reps
RPE 8
RPE 8
5
Seated Military Press (Barbell)
6
4 reps
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Pallof Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
RPE 8
2
Bent Over Row (Barbell)
6
4 reps
RPE 8
3
Decline Bench Press (Barbell)
2
1
1
6 reps
8 reps
RPE 8
RPE 8
-
4
Lat Pulldown
2
1
6 reps
8 reps
RPE 8
RPE 8
5
Seated Military Press (Barbell)
6
4 reps
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Pallof Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 8
2
Bent Over Row (Barbell)
7
1
3 reps
RPE 8
-
3
Decline Bench Press (Barbell)
2
1
1
6 reps
8 reps
RPE 8
RPE 8
-
4
Lat Pulldown
2
1
6 reps
8 reps
RPE 8
RPE 8
5
Seated Military Press (Barbell)
7
3 reps
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Pallof Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 8
2
Bent Over Row (Barbell)
7
1
3 reps
RPE 8
-
3
Decline Bench Press (Barbell)
2
1
1
6 reps
8 reps
RPE 8
RPE 8
-
4
Lat Pulldown
2
1
6 reps
8 reps
RPE 8
RPE 8
5
Seated Military Press (Barbell)
7
3 reps
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Pallof Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 8
2
Bent Over Row (Barbell)
7
1
3 reps
RPE 8
-
3
Decline Bench Press (Barbell)
2
1
1
6 reps
8 reps
RPE 8
RPE 8
-
4
Lat Pulldown
2
1
6 reps
8 reps
RPE 8
RPE 8
5
Seated Military Press (Barbell)
7
3 reps
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Pallof Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 8
2
Bent Over Row (Barbell)
7
1
3 reps
RPE 8
-
3
Decline Bench Press (Barbell)
2
1
1
6 reps
8 reps
RPE 8
RPE 8
-
4
Lat Pulldown
2
1
6 reps
8 reps
RPE 8
RPE 8
5
Seated Military Press (Barbell)
7
3 reps
RPE 8
6
Skull Crusher (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
8
Pallof Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Split Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Split Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Split Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Barbell)
5
5 reps
RPE 8
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Split Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
RPE 8
2
Deadlift (Barbell)
6
4 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
RPE 8
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Split Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
RPE 8
2
Deadlift (Barbell)
6
4 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
RPE 8
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Split Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
RPE 8
2
Deadlift (Barbell)
6
4 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
RPE 8
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Split Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
RPE 8
2
Deadlift (Barbell)
6
4 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
RPE 8
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Split Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
RPE 8
2
Deadlift (Barbell)
7
3 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
RPE 8
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Split Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
RPE 8
2
Deadlift (Barbell)
7
3 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
RPE 8
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Split Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
RPE 8
2
Deadlift (Barbell)
7
3 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
RPE 8
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Split Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
RPE 8
2
Deadlift (Barbell)
7
3 reps
RPE 8
3
Front Squat (Barbell)
3
6 reps
RPE 8
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Split Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Standing Calf Raise
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
3
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
3
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
3
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
3
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
3
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
3
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
3
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
3
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
3
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
3
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
3
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Overhead Press (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
5A
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Overhead Tricep Extension (Cable)
3
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3A
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 8
3B
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Back Extension (Weighted)
4
12 reps
RPE 8
5
Seated Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
6
Wood Chop
2
1
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Seated Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
7
Wood Chop
2
1
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Seated Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
7
Wood Chop
2
1
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Seated Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
7
Wood Chop
2
1
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Seated Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
7
Wood Chop
2
1
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Seated Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
7
Wood Chop
2
1
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Seated Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
7
Wood Chop
2
1
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Seated Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
7
Wood Chop
2
1
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Seated Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
7
Wood Chop
2
1
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Seated Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
7
Wood Chop
2
1
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Seated Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
7
Wood Chop
2
1
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Back Extension (Weighted)
4
12 reps
RPE 8
6
Seated Calf Raise
2
1
15 reps
20 reps
RPE 8
RPE 8
7
Wood Chop
2
1
12 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Shrug (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
4B
Face Pull
1
2
10 reps
12 reps
RPE 8
RPE 8
5A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Shrug (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
4B
Face Pull
1
2
10 reps
12 reps
RPE 8
RPE 8
5A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Shrug (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
4B
Face Pull
1
2
10 reps
12 reps
RPE 8
RPE 8
5A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Shrug (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
4B
Face Pull
1
2
10 reps
12 reps
RPE 8
RPE 8
5A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Shrug (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
4B
Face Pull
1
2
10 reps
12 reps
RPE 8
RPE 8
5A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Shrug (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
4B
Face Pull
1
2
10 reps
12 reps
RPE 8
RPE 8
5A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Shrug (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
4B
Face Pull
1
2
10 reps
12 reps
RPE 8
RPE 8
5A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Shrug (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
4B
Face Pull
1
2
10 reps
12 reps
RPE 8
RPE 8
5A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Shrug (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
4B
Face Pull
1
2
10 reps
12 reps
RPE 8
RPE 8
5A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Shrug (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
4B
Face Pull
1
2
10 reps
12 reps
RPE 8
RPE 8
5A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Shrug (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
4B
Face Pull
1
2
10 reps
12 reps
RPE 8
RPE 8
5A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Shrug (Dumbbell)
1
2
10 reps
12 reps
RPE 8
RPE 8
4B
Face Pull
1
2
10 reps
12 reps
RPE 8
RPE 8
5A
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5B
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Plank (Weighted)
3
1 mins
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@8
3
Decline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
10 Reps
@8
@8
4
Lat Pulldown
2 Sets
1 Set
8 Reps
10 Reps
@8
@8
5
Seated Military Press (Barbell)
5 Sets
5 Reps
@8
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
8
Pallof Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Deadlift (Barbell)
5 Sets
5 Reps
@8
3
Front Squat (Barbell)
3 Sets
8 Reps
@8
4
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
5
Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Standing Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
7
Cable Crunch
3 Sets
12 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Seated Overhead Press (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
7
Overhead Tricep Extension (Cable)
3 Sets
@10
8
Hanging Leg Raise
3 Sets
10 Reps
@8
Day 5
1
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4A
Shrug (Dumbbell)
1 Set
2 Sets
10 Reps
12 Reps
@8
@8
4B
Face Pull
1 Set
2 Sets
10 Reps
12 Reps
@8
@8
5A
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5B
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
Plank (Weighted)
3 Sets
1 mins
@8
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3A
Leg Curl
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
3B
Leg Extension
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
4
Back Extension (Weighted)
4 Sets
12 Reps
@8
5
Seated Calf Raise
2 Sets
1 Set
15 Reps
20 Reps
@8
@8
6
Wood Chop
2 Sets
1 Set
12 Reps
15 Reps
@8
@8