Program Description
Inspired by Calgary Barbell Free 16 Week Intermediate-Advanced Program, this include : -4 power training sessions per week with the possibilities of splitting half of the accessories the next day if needed -Squats 3x per week -Bench 4x per week -Deadlift 3x per week - pull ups 4x per week - row variation 4x per week - Overhead press 2x per week -Combination of % 1 RM and RPE -Antagonistic superset and core work circuit - emphasis on the GPP and work capacity/density -Taper week for powerlifting meets
Program Overview
- LevelAdvanced
- GoalPowerlifting, Powerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout120 minutes
- CreatedDec 18, 2025 11:36
- Last EditedJan 25, 2026 06:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Glutes
11.8%
Hamstrings
11.7%
Front Delts
11.3%
Quadriceps
10.8%
Chest
10%
Abs
7.2%
Upper Back
6.4%
Lats
6%
Biceps
3.9%
Lower Back
3.9%
Adductors
2.6%
Middle Delts
1.5%
Forearms
0.9%
Rear Delts
0.1%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
7 reps
67%
1B
Pull-Up (Bodyweight)
4
8-12 reps
RPE 6-8
2
Bench Press (Paused)
4
7 reps
67%
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
5
Back Extension
4
12 reps
RPE 8
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6B
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
8-12 reps
RPE 6-8
1B
Squat (Barbell)
4
6 reps
70%
2A
Bench Press (Paused)
4
6 reps
70%
2B
Overhead Press (Barbell)
3
8 reps
RPE 8
2C
Bent Over Row (Barbell)
3
12 reps
RPE 8
3A
Decline Sit Up (Weighted)
3
AMRAP
-
3B
Side Bend (Dumbbell)
3
AMRAP
-
3C
Back Extension
4
12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
4B
Bayesian Curl
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
4
6 reps
73%
3
Overhead Press (Barbell)
3
7 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Back Extension
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
5
5 reps
75%
3
Overhead Press (Barbell)
3
7 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Back Extension
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Squat (Barbell)
2
5 reps
68%
3
Bench Press (Paused)
4
3 reps
80%
4
Bench Press (Paused)
2
5 reps
68%
5
Stiff Leg Deadlift
4
9 reps
RPE 8
6
Side Plank
3
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
83%
2
Squat (Barbell)
2
5 reps
70%
3
Bench Press (Paused)
5
3 reps
82%
4
Bench Press (Paused)
3
5 reps
70%
5
Stiff Leg Deadlift
4
8 reps
RPE 8
6
Side Plank
4
0.5 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
86%
2
Squat (Barbell)
2
4 reps
72%
3
Bench Press (Paused)
5
2 reps
86%
4
Bench Press (Paused)
2
4 reps
72%
5
Stiff Leg Deadlift
4
8 reps
RPE 8
6
Side Plank
4
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Squat (Barbell)
3
4 reps
75%
3
Bench Press (Paused)
5
3 reps
85%
4
Bench Press (Paused)
3
4 reps
75%
5
Stiff Leg Deadlift
4
7 reps
RPE 8
6
Side Plank
4
0.75 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
82%
2
Squat (Barbell)
2
4 reps
71%
3
Bench Press (Paused)
6
4 reps
82%
4
Bench Press (Paused)
2
4 reps
71%
5
Bent Over Row (Barbell)
4
8 reps
RPE 8
6
Plank Walkout
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
85%
2
Squat (Barbell)
2
4 reps
74%
3
Bench Press (Paused)
7
4 reps
85%
4
Bench Press (Paused)
2
4 reps
74%
5
Bent Over Row (Barbell)
4
6 reps
RPE 8
6
Plank Walkout
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
83%
2
Squat (Barbell)
2
4 reps
76%
3
Bench Press (Paused)
3
3 reps
83%
4
Bench Press (Paused)
2
4 reps
76%
5
Bent Over Row (Barbell)
4
5 reps
RPE 8
6
Plank Walkout
4
24 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
6
5 reps
65%
3
Bench Press (Paused)
1
3 reps
RPE 8
4
Bench Press (Paused)
7
5 reps
65%
5
Overhead Press (Barbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Barbell)
6
5 reps
68%
3
Bench Press (Paused)
1
2 reps
RPE 8
4
Bench Press (Paused)
7
5 reps
68%
5
Overhead Press (Barbell)
2
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
4
4 reps
72%
3
Bench Press (Paused)
1
1 reps
RPE 9
4
Bench Press (Paused)
5
4 reps
72%
5
Overhead Press (Barbell)
3
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
3 reps
76%
3
Bench Press (Paused)
1
1 reps
RPE 9
4
Bench Press (Paused)
4
3 reps
76%
5
Overhead Press (Barbell)
2
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Squat (Barbell)
3
2 reps
82%
3
Bench Press (Paused)
1
1 reps
RPE 10
4
Bench Press (Paused)
3
2 reps
84%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
67%
2
Bench Press (Paused)
3
5 reps
60%
3A
Front Squat (Paused)
3
5 reps
RPE 8
3B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6-8
4
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
5
Leg Curl
3
8-12 reps
RPE 6-8
6
Hip Adductor (Machine)
3
5-20 reps
RPE 5-7
7A
Dip (Weighted)
3
10-20 reps
RPE 6-9
7B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Bench Press (Paused)
3
6 reps
60%
3A
Pull-Up (Weighted)
3
8-12 reps
RPE 8
3B
Front Squat (Paused)
3
6 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
5A
Dip (Weighted)
3
10-20 reps
-
5B
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Leg Curl
3
8-12 reps
RPE 6-8
7
Hip Adductor (Machine)
3
5-20 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
73%
2
Bench Press (Paused)
3
4 reps
65%
3
Front Squat (Paused)
3
4 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
5
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
3 reps
70%
3
Front Squat (Paused)
3
5 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Deadlift (Barbell)
2
5 reps
68%
3
Bench Press (Paused)
3
4 reps
RPE 8
4
Squat (Barbell)
2
5 reps
65%
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
82%
2
Deadlift (Barbell)
2
5 reps
70%
3
Bench Press (Paused)
3
5 reps
RPE 8
4
Squat (Barbell)
3
5 reps
68%
5
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
86%
2
Deadlift (Barbell)
2
4 reps
72%
3
Bench Press (Paused)
3
3 reps
RPE 8
4
Squat (Barbell)
2
5 reps
71%
5
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Deadlift (Barbell)
3
4 reps
75%
3
Bench Press (Paused)
4
4 reps
RPE 8
4
Squat (Barbell)
2
5 reps
74%
5
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
82%
2
Deadlift (Barbell)
2
4 reps
71%
3
Pin Press Bench (Barbell)
4
4 reps
RPE 8
4
Squat (Barbell)
3
5 reps
68%
5
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
2
4 reps
74%
3
Pin Press Bench (Barbell)
4
5 reps
RPE 8
4
Squat (Barbell)
3
5 reps
71%
5
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
83%
2
Deadlift (Barbell)
2
4 reps
76%
3
Pin Press Bench (Barbell)
4
3 reps
RPE 8
4
Squat (Barbell)
3
4 reps
74%
5
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
6
5 reps
65%
3
Bench Press (Paused)
3
4 reps
RPE 9
4
High Bar Squat (Barbell)
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 8
2
Deadlift (Barbell)
6
5 reps
68%
3
Bench Press (Paused)
3
5 reps
RPE 8
4
High Bar Squat (Barbell)
2
3 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
4
4 reps
72%
3
Bench Press (Paused)
3
2 reps
RPE 8
4
High Bar Squat (Barbell)
3
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell)
3
3 reps
76%
3
Bench Press (Paused)
3
4 reps
RPE 8
4
High Bar Squat (Barbell)
2
2 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
2
2 reps
82%
3
Bench Press (Paused)
4
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat Pin Presses
3
6 reps
65%
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6-8
2
Bench Press (Board)
3
6 reps
RPE 8
3A
Deficit Deadlift (Barbell)
1
1
3-6 reps
6-12 reps
RPE 8-9
RPE 8-10
3B
Dumbbell Row
5
10 reps
RPE 8
4
Leg Extension
3
8-12 reps
RPE 6-10
5A
Overhead Tricep Extension (Cable)
3
AMRAP
-
5B
Face Away Cable Curl
3
AMRAP
-
6
Chest Press (Machine)
2
5-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
8-12 reps
RPE 6-8
1B
Squat Pin Presses
3
5 reps
70%
2A
Bench Press (Board)
3
5 reps
RPE 8
2B
Dumbbell Row
5
10 reps
RPE 8
3A
Decline Sit Up (Weighted)
3
AMRAP
-
3B
Deficit Deadlift (Barbell)
1
1
3-6 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Leg Extension
3
8-12 reps
RPE 6-10
5A
Overhead Tricep Extension (Cable)
3
AMRAP
-
5B
Face Away Cable Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Pin Presses
3
6 reps
68%
2
Bench Press (Board)
3
4 reps
RPE 8
3
Dumbbell Row
5
8 reps
RPE 8
4
Birddogs
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Pin Presses
3
5 reps
73%
2
Bench Press (Board)
3
6 reps
RPE 8
3
Dumbbell Row
5
8 reps
RPE 8
4
Birddogs
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Bench Press (Paused)
6
5 reps
70%
3
Legs Up Bench Press (Barbell)
4
5 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
65%
5
Lat Pulldown
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
5
3 reps
RPE 8
2
Bench Press (Paused)
6
4 reps
73%
3
Legs Up Bench Press (Barbell)
4
4 reps
RPE 8
4
Deadlift (Barbell)
3
5 reps
68%
5
Lat Pulldown
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 9
2
Bench Press (Paused)
6
3 reps
75%
3
Legs Up Bench Press (Barbell)
4
3 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
71%
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
RPE 9
2
Bench Press (Paused)
6
5 reps
68%
3
Legs Up Bench Press (Barbell)
4
4 reps
RPE 8
4
Deadlift (Barbell)
2
4 reps
74%
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 9
2
Bench Press (Paused)
6
5 reps
72%
3
Bench Press (Close Grip)
3
4 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
68%
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
2 reps
RPE 9
2
Bench Press (Paused)
6
4 reps
75%
3
Bench Press (Close Grip)
2
3 reps
RPE 9
4
Deadlift (Barbell)
3
5 reps
68%
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
3 reps
RPE 8
2
Bench Press (Paused)
5
3 reps
78%
3
Bench Press (Close Grip)
2
2 reps
RPE 8
4
Deadlift (Barbell)
3
4 reps
74%
5
Lat Pulldown
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Pin Presses
1
3 reps
RPE 8
2
Squat Pin Presses
2
4 reps
RPE 9
3
Bench Press (Close Grip)
3
3 reps
RPE 9
4
Legs Up Bench Press (Barbell)
2
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Pin Presses
1
2 reps
RPE 8
2
Squat Pin Presses
2
5 reps
RPE 9
3
Bench Press (Close Grip)
2
2 reps
RPE 9
4
Legs Up Bench Press (Barbell)
2
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Pin Presses
1
1 reps
RPE 8
2
Squat Pin Presses
2
2 reps
RPE 9
3
Bench Press (Close Grip)
3
3 reps
RPE 8
4
Legs Up Bench Press (Barbell)
2
3 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat Pin Presses
1
1 reps
RPE 8
2
Squat Pin Presses
3
4 reps
RPE 8
3
Bench Press (Close Grip)
2
4 reps
RPE 9
4
Legs Up Bench Press (Barbell)
2
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
2 reps
85%
78%
2
Bench Press (Paused)
1
3
1 reps
2 reps
85%
78%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
82%
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Paused)
3
6 reps
63%
1B
Pull-Up (Bodyweight)
3
8-12 reps
RPE 6-8
2
Tempo Bench Press
4
10 reps
63%
3A
Stiff Leg Deadlift
3
8 reps
40%
3B
Overhead Press (Barbell)
3
8-12 reps
RPE 6-8
4A
Upright Row (Barbell)
4
10 reps
-
4B
Skull Crusher (Barbell)
4
10 reps
RPE 8
5A
Preacher Curl (Machine)
1
1
1
1
1
20 reps
15 reps
10 reps
8 reps
6 reps
RPE 5-7
RPE 6-8
RPE 8-9
RPE 9-10
RPE 9-10
5B
Hack Squat
5
3-15 reps
RPE 6-10
6
Chest Fly (Machine)
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Tempo Bench Press
4
10 reps
65%
1B
Deadlift (Paused)
3
5 reps
65%
1C
Pull-Up (Weighted)
3
8-12 reps
RPE 6-7
2A
Stiff Leg Deadlift
3
8 reps
43%
2B
Overhead Press (Barbell)
3
8-12 reps
RPE 6-8
3A
Skull Crusher (Barbell)
4
10 reps
RPE 8
3B
Upright Row (Barbell)
4
8-12 reps
RPE 6-8
4A
Preacher Curl (Machine)
1
1
1
1
1
20 reps
15 reps
10 reps
8 reps
5 reps
RPE 5-10
-
-
-
-
4B
Hack Squat
1
4
3-20 reps
3-20 reps
RPE 5-10
-
5A
Chest Fly (Machine)
3
10-20 reps
RPE 5-8
5B
Reverse Pec Deck
3
10-20 reps
RPE 5-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
68%
2
Tempo Bench Press
4
10 reps
68%
3
Stiff Leg Deadlift
3
6 reps
45%
4
Lat Pulldown
4
8 reps
RPE 8
5
Skull Crusher (Barbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
5 reps
73%
2
Tempo Bench Press
4
8 reps
70%
3
Stiff Leg Deadlift
3
6 reps
48%
4
Lat Pulldown
4
8 reps
RPE 8
5
Skull Crusher (Barbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
4 reps
RPE 8
2
Tempo Bench Press
3
6 reps
RPE 9
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Dumbbell Row
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
5
3 reps
RPE 8
2
Tempo Bench Press
3
12 reps
RPE 10
3
Bench Press (Close Grip)
4
7 reps
RPE 8
4
Dumbbell Row
6
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
5 reps
RPE 8
2
Tempo Bench Press
4
7 reps
RPE 8
3
Bench Press (Close Grip)
5
6 reps
RPE 8
4
Dumbbell Row
6
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
RPE 9
2
Tempo Bench Press
4
5 reps
RPE 8
3
Bench Press (Close Grip)
4
10 reps
RPE 8
4
Dumbbell Row
6
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 9
2
Bench Press (Barbell)
2
5 reps
RPE 9
3
Overhead Press (Barbell)
4
7 reps
RPE 8
4
Dumbbell Row
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
RPE 9
2
Bench Press (Barbell)
2
7 reps
RPE 9
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4
Dumbbell Row
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
2
3 reps
RPE 8
2
Bench Press (Barbell)
2
6 reps
RPE 9
3
Overhead Press (Barbell)
2
5 reps
RPE 8
4
Dumbbell Row
5
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3 reps
RPE 8
2
Deadlift (Paused)
3
5 reps
RPE 9
3
Tempo Bench Press
4
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2 reps
RPE 8
2
Deadlift (Paused)
3
4 reps
RPE 8
3
Tempo Bench Press
4
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1 reps
RPE 8
2
Deadlift (Paused)
3
2 reps
RPE 9
3
Tempo Bench Press
2
3 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1 reps
RPE 8
2
Deadlift (Paused)
3
4 reps
RPE 9
3
Tempo Bench Press
3
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
75%
2
Bench Press (Paused)
3
3 reps
78%
3
Deadlift (Barbell)
1
3 reps
75%
Week 1
1 / 16 Weeks
Day 1
1A
Squat (Barbell)4 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
7 Reps
7 Reps
67%
67%
67%
67%
67%
67%
1B
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6-8
@6-8
@6-8
@6-8
2
Bench Press (Paused)4 Sets
7 Reps
67%
3
Overhead Press (Barbell)3 Sets
8 Reps
@8
4
Bent Over Row (Barbell)3 Sets
12 Reps
@8
5
Back Extension4 Sets
12 Reps
@8
6A
Tricep Pushdown (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
6B
Bayesian Curl1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Deadlift (Barbell)4 Sets
7 Reps
67%
2
Bench Press (Paused)3 Sets
5 Reps
60%
3A
Front Squat (Paused)3 Sets
5 Reps
@8
3B
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6-8
@6-8
@6-8
4
Seated Wide-Grip Row (Cable)5 Sets
8 Reps
@8
5
Leg Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6-8
@6-8
@6-8
6
Hip Adductor (Machine)1 Set
1 Set
1 Set
5-20 Reps
5-20 Reps
5-20 Reps
@5-7
@5-7
@5-7
7A
Dip (Weighted)1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@6-9
@6-9
@6-9
7B
Bicep Curl (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
Day 3
1A
Squat Pin Presses3 Sets
6 Reps
65%
1B
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6-8
@6-8
@6-8
2
Bench Press (Board)3 Sets
6 Reps
@8
3A
Deficit Deadlift (Barbell)1 Set
1 Set
3-6 Reps
6-12 Reps
@8-9
@8-10
3B
Dumbbell Row5 Sets
10 Reps
@8
4
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6-10
@6-10
@6-10
5A
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5B
Face Away Cable Curl1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Chest Press (Machine)1 Set
1 Set
5-12 Reps
5-12 Reps
@10
@10
Day 4
1A
Deadlift (Paused)3 Sets
6 Reps
63%
1B
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6-8
@6-8
@6-8
2
Tempo Bench Press4 Sets
10 Reps
63%
3A
Stiff Leg Deadlift3 Sets
8 Reps
40%
3B
Overhead Press (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6-8
@6-8
@6-8
4A
Upright Row (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4B
Skull Crusher (Barbell)4 Sets
10 Reps
@8
5A
Preacher Curl (Machine)1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
8 Reps
6 Reps
@5-7
@6-8
@8-9
@9-10
@9-10
5B
Hack Squat1 Set
1 Set
1 Set
1 Set
1 Set
3-15 Reps
3-15 Reps
3-15 Reps
3-15 Reps
3-15 Reps
@6-10
@6-10
@6-10
@6-10
@6-10
6
Chest Fly (Machine)1 Set
1 Set
10-20 Reps
10-20 Reps
@8
@8