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BoostcampPNG

4 days program on power

by Yaro S.
1 athletes joined

Program Description

The purpose of this program is to let people archive their strength goal in the shortest possible period.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 13, 2024 08:13
  • Last Edited
    Jun 18, 2025 10:13

Summary

Unlock your strength potential with this 8-week, 4-day power program designed to elevate your lifting game. Each session focuses on compound movements and explosive exercises, ensuring you build raw power and muscle definition. With a balanced mix of barbell, dumbbell, and bodyweight exercises, you'll engage multiple muscle groups while honing your technique. Perfect for lifters looking to push their limits and achieve impressive gains in strength and performance. Get ready to transform your training and unleash your inner powerhouse!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Dip (Bodyweight)
1
1
1
RPE 7
RPE 8
RPE 10
4
Cable Crossover
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Skull Crusher
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Tricep Extension (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Dip (Bodyweight)
1
1
1
RPE 7
RPE 8
RPE 10
4
Cable Crossover
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Skull Crusher
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Tricep Extension (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Dip (Bodyweight)
1
1
1
RPE 7
RPE 8
RPE 10
4
Cable Crossover
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Skull Crusher
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Tricep Extension (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Dip (Bodyweight)
1
1
1
RPE 7
RPE 8
RPE 10
4
Cable Crossover
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Skull Crusher
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Tricep Extension (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Dip (Bodyweight)
1
1
1
RPE 7
RPE 8
RPE 10
4
Cable Crossover
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Skull Crusher
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Tricep Extension (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Dip (Bodyweight)
1
1
1
RPE 7
RPE 8
RPE 10
4
Cable Crossover
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Skull Crusher
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Tricep Extension (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Dip (Bodyweight)
1
1
1
RPE 7
RPE 8
RPE 10
4
Cable Crossover
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Skull Crusher
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Tricep Extension (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Dip (Bodyweight)
1
1
1
RPE 7
RPE 8
RPE 10
4
Cable Crossover
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Skull Crusher
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Tricep Extension (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
9
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
10 reps
10 reps
RPE 6
RPE 7
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Barbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 10
RPE 8.5
7
Seated Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
10 reps
10 reps
RPE 6
RPE 7
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Barbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 10
RPE 8.5
7
Seated Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
10 reps
10 reps
RPE 6
RPE 7
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Barbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 10
RPE 8.5
7
Seated Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
10 reps
10 reps
RPE 6
RPE 7
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Barbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 10
RPE 8.5
7
Seated Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
10 reps
10 reps
RPE 6
RPE 7
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Barbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 10
RPE 8.5
7
Seated Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
10 reps
10 reps
RPE 6
RPE 7
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Barbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 10
RPE 8.5
7
Seated Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
10 reps
10 reps
RPE 6
RPE 7
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Barbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 10
RPE 8.5
7
Seated Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
10 reps
10 reps
RPE 6
RPE 7
2
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Barbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 10
RPE 8.5
7
Seated Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
5
Stiff Leg Deadlift
1
1
8 reps
8 reps
RPE 7.5
RPE 8.5
6
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
8
Seated Calf Raise
2
2 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
10
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
5
Stiff Leg Deadlift
1
1
8 reps
8 reps
RPE 7.5
RPE 8.5
6
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
8
Seated Calf Raise
2
2 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
10
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
5
Stiff Leg Deadlift
1
1
8 reps
8 reps
RPE 7.5
RPE 8.5
6
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
8
Seated Calf Raise
2
2 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
10
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
5
Stiff Leg Deadlift
1
1
8 reps
8 reps
RPE 7.5
RPE 8.5
6
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
8
Seated Calf Raise
2
2 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
10
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
5
Stiff Leg Deadlift
1
1
8 reps
8 reps
RPE 7.5
RPE 8.5
6
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
8
Seated Calf Raise
2
2 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
10
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
5
Stiff Leg Deadlift
1
1
8 reps
8 reps
RPE 7.5
RPE 8.5
6
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
8
Seated Calf Raise
2
2 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
10
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
5
Stiff Leg Deadlift
1
1
8 reps
8 reps
RPE 7.5
RPE 8.5
6
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
8
Seated Calf Raise
2
2 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
10
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
3
Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
5
Stiff Leg Deadlift
1
1
8 reps
8 reps
RPE 7.5
RPE 8.5
6
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 9.5
8
Seated Calf Raise
2
2 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
10
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Arnold Press
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Shrug (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
7
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Arnold Press
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Shrug (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
7
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Arnold Press
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Shrug (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
7
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Arnold Press
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Shrug (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
7
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Arnold Press
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Shrug (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
7
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Arnold Press
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Shrug (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
7
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Arnold Press
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Shrug (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
7
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Arnold Press
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Shrug (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
7
Wrist Curls
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
8
Cable Crunch
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8.5
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
@7
@8
@10
4
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
6
Skull Crusher
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
9
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 2
1
Clean Deadlift
1 Set
1 Set
10 Reps
10 Reps
@6
@7
2
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
4
Barbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
6
Concentration Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@10
@8.5
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
5
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
8 Reps
@7.5
@8.5
6
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@9.5
8
Seated Calf Raise
2 Sets
2 Reps
@10
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
10
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Arnold Press
1 Set
1 Set
10 Reps
10 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Shrug (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
7
Wrist Curls
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
8
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8.5
@10