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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 17, 2025 01:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
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