logo
BoostcampPNG

Powerlifitng Offseason Mass Gain

by Bryson C.

Program Description

to get a bit freaky

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 29, 2025 07:51
  • Last Edited
    Nov 29, 2025 08:22
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.9%
Glutes
12%
Quadriceps
11.9%
Upper Back
9.4%
Biceps
8.7%
Lats
8%
Triceps
7.6%
Front Delts
6%
Chest
4.5%
Abs
4.4%
Rear Delts
3.6%
Forearms
3.1%
Middle Delts
3.1%
Lower Back
2.8%
Adductors
1.6%
Abductors
0.6%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
3
AMRAP
RPE 9
3
Bench Press (Banded)
1
1
6 reps
6 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
2
10 reps
RPE 8
5
T-Bar Row
1
1
10 reps
10 reps
RPE 7
RPE 8
6
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 8
7
Rolling Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
3
AMRAP
RPE 9
3
Bench Press (Banded)
1
1
6 reps
6 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
T-Bar Row
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Rolling Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
3
AMRAP
RPE 9
3
Bench Press (Banded)
1
1
6 reps
6 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
4
10 reps
RPE 8
5
T-Bar Row
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Rolling Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 5
2
Bench Press (Banded)
2
6 reps
RPE 5
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
T-Bar Row
1
1
10 reps
10 reps
RPE 7
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
3
AMRAP
RPE 9
3
Bench Press (Banded)
1
1
6 reps
6 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Rolling Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
3
AMRAP
RPE 9
3
Bench Press (Banded)
1
1
6 reps
6 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
4
10 reps
RPE 8
5
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Rolling Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
3
AMRAP
RPE 9
3
Bench Press (Banded)
1
1
6 reps
6 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
4
10 reps
RPE 8
5
T-Bar Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Incline Hammer Curl (Dumbbell)
4
10 reps
RPE 8
7
Rolling Tricep Extension (Dumbbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 5
2
Bench Press (Banded)
2
6 reps
RPE 5
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
T-Bar Row
1
1
10 reps
10 reps
RPE 7
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 8
6
Rolling Tricep Extension (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
3
AMRAP
RPE 9
3
Bench Press (Banded)
1
1
6 reps
6 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Rolling Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
3
AMRAP
RPE 9
3
Bench Press (Banded)
1
1
6 reps
6 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Rolling Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
3
AMRAP
RPE 9
3
Bench Press (Banded)
1
1
6 reps
6 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Rolling Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 7
2
Bench Press (Barbell)
3
AMRAP
RPE 9
3
Bench Press (Banded)
1
1
6 reps
6 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
2
10 reps
RPE 8
5
T-Bar Row
2
10 reps
RPE 7
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Rolling Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Bench Press (Barbell)
3
AMRAP
RPE 9
3
Bench Press (Banded)
1
1
6 reps
6 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Rolling Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8.5
RPE 7.5
2
Bench Press (Barbell)
3
AMRAP
RPE 9
3
Bench Press (Banded)
1
1
6 reps
6 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Rolling Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Barbell)
3
AMRAP
RPE 9
3
Bench Press (Banded)
1
1
6 reps
6 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
T-Bar Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Rolling Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 7
2
Bench Press (Barbell)
3
AMRAP
RPE 9
3
Bench Press (Banded)
1
1
6 reps
6 reps
RPE 7
RPE 8
4
Chest Fly (Cable)
2
10 reps
RPE 8
5
T-Bar Row
2
10 reps
RPE 7
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Rolling Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
RPE 6
2
Pendulum Squat
2
10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
4
Lying Leg Curl
2
10 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
RPE 6
2
Pendulum Squat
2
10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
RPE 8
2
Pendulum Squat
3
10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
5 reps
RPE 6
2
Pendulum Squat
2
10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
4
Lying Leg Curl
2
10 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
4 reps
RPE 8
2
Pendulum Squat
3
10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
RPE 8
2
Pendulum Squat
3
10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
RPE 8
2
Pendulum Squat
4
10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
3 reps
RPE 6
2
Pendulum Squat
2
10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
4
Lying Leg Curl
2
10 reps
RPE 8
5
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
3 reps
RPE 8
2
Pendulum Squat
3
10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
2 reps
RPE 8
2
Pendulum Squat
3
10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1 reps
RPE 8
2
Pendulum Squat
3
10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
2
10 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
RPE 6
2
Pendulum Squat
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
RPE 7
2
Pendulum Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1 reps
3 reps
RPE 8
RPE 6
2
Pendulum Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 9
2
Pendulum Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
RPE 6
2
Pendulum Squat
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Machine)
2
10 reps
RPE 8
3
Close Grip Larsen Press
3
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Machine)
3
10 reps
RPE 8
3
Close Grip Larsen Press
3
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Machine)
3
10 reps
RPE 8
3
Close Grip Larsen Press
3
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
2
Overhead Press (Machine)
2
10 reps
RPE 8
3
Close Grip Larsen Press
2
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
6 reps
RPE 7
2
Overhead Press (Machine)
3
10 reps
RPE 8
3
Close Grip Larsen Press
3
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 7
2
Overhead Press (Machine)
3
10 reps
RPE 8
3
Close Grip Larsen Press
3
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Machine)
3
10 reps
RPE 8
3
Close Grip Larsen Press
3
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
2
Overhead Press (Machine)
2
10 reps
RPE 8
3
Close Grip Larsen Press
2
8 reps
RPE 7
4
Lat Pulldown (Close Grip)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Machine)
3
8 reps
RPE 8
3
Close Grip Larsen Press
3
6 reps
RPE 7
4
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Machine)
3
8 reps
RPE 8
3
Close Grip Larsen Press
3
6 reps
RPE 7
4
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Machine)
3
7 reps
RPE 8
3
Close Grip Larsen Press
3
5 reps
RPE 7
4
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 8
2
Overhead Press (Machine)
2
8 reps
RPE 7
3
Close Grip Larsen Press
2
5 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6 reps
RPE 8
2
Overhead Press (Machine)
3
7 reps
RPE 8
3
Close Grip Larsen Press
3
5 reps
RPE 7
4
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Machine)
3
6 reps
RPE 8
3
Close Grip Larsen Press
3
5 reps
RPE 7
4
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4 reps
RPE 8
2
Overhead Press (Machine)
3
6 reps
RPE 8
3
Close Grip Larsen Press
3
3 reps
RPE 7
4
Lat Pulldown (Close Grip)
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
6
Tricep Pushdown (Cable)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 8
2
Overhead Press (Machine)
2
8 reps
RPE 7
3
Close Grip Larsen Press
2
5 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 6
2
Seal Row
3
8 reps
RPE 8
3
Wide Grip Lat Pulldown
2
10 reps
RPE 8
4
Y Raise (Dumbbell)
2
8 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 9
6
Reverse Curl (Barbell)
2
8 reps
RPE 9
7
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 7
2
Seal Row
3
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Y Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 9
6
Reverse Curl (Barbell)
3
8 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 7
2
Seal Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
10 reps
RPE 8
4
Y Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 9
6
Reverse Curl (Barbell)
3
8 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 7
2
Seal Row
2
8 reps
RPE 8
3
Wide Grip Lat Pulldown
2
10 reps
RPE 8
4
Y Raise (Dumbbell)
2
8 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 9
6
Reverse Curl (Barbell)
2
8 reps
RPE 9
7
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 7
2
Seal Row
3
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Y Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 9
6
Reverse Curl (Barbell)
3
8 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 7
2
Seal Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Y Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 9
6
Reverse Curl (Barbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 7
2
Seal Row
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
10 reps
RPE 8
4
Y Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 9
6
Reverse Curl (Barbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 7
2
Seal Row
2
8 reps
RPE 8
3
Wide Grip Lat Pulldown
2
10 reps
RPE 8
4
Y Raise (Dumbbell)
2
8 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 9
6
Reverse Curl (Barbell)
2
8 reps
RPE 9
7
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 7
2
Seal Row
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Y Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 9
6
Reverse Curl (Barbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 7
2
Seal Row
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Y Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 9
6
Reverse Curl (Barbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 7
2
Seal Row
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Y Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 9
6
Reverse Curl (Barbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 7
2
Seal Row
2
6 reps
RPE 8
3
Wide Grip Lat Pulldown
2
8 reps
RPE 8
4
Y Raise (Dumbbell)
2
8 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 9
6
Reverse Curl (Barbell)
2
8 reps
RPE 9
7
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 7
2
Seal Row
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Y Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 9
6
Reverse Curl (Barbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 7
2
Seal Row
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Y Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 9
6
Reverse Curl (Barbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 7
2
Seal Row
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Y Raise (Dumbbell)
3
8 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 9
6
Reverse Curl (Barbell)
4
8 reps
RPE 9
7
Incline Curl (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
2 reps
RPE 7
2
Seal Row
2
6 reps
RPE 8
3
Wide Grip Lat Pulldown
2
8 reps
RPE 8
4
Y Raise (Dumbbell)
2
8 reps
RPE 8
5
Rear Delt Fly (Cable)
2
8 reps
RPE 9
6
Reverse Curl (Barbell)
2
8 reps
RPE 9
7
Incline Curl (Dumbbell)
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Front Squat (Paused)
2
8 reps
RPE 7
4
Leg Press
2
10 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Front Squat (Paused)
2
8 reps
RPE 7
4
Leg Press
3
10 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Front Squat (Paused)
3
8 reps
RPE 7
4
Leg Press
3
10 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 7
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Front Squat (Paused)
1
8 reps
RPE 7
4
Leg Press
1
10 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
RPE 7
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Front Squat (Paused)
3
8 reps
RPE 7
4
Leg Press
3
10 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
RPE 7
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Front Squat (Paused)
3
8 reps
RPE 7
4
Leg Press
3
10 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
RPE 7
2
Stiff Leg Deadlift
3
8 reps
RPE 8
3
Front Squat (Paused)
4
8 reps
RPE 7
4
Leg Press
3
10 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 7
2
Stiff Leg Deadlift
2
8 reps
RPE 8
3
Front Squat (Paused)
1
8 reps
RPE 7
4
Leg Press
1
10 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
1
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1 reps
RPE 7
2
Stiff Leg Deadlift
3
6 reps
RPE 8
3
Front Squat (Paused)
3
6 reps
RPE 7
4
Leg Press
2
8 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1 reps
RPE 7
2
Stiff Leg Deadlift
3
6 reps
RPE 8
3
Front Squat (Paused)
3
6 reps
RPE 7
4
Leg Press
2
8 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1 reps
RPE 7
2
Stiff Leg Deadlift
3
5 reps
RPE 8
3
Front Squat (Paused)
3
5 reps
RPE 7
4
Leg Press
2
8 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 7
2
Stiff Leg Deadlift
1
5 reps
RPE 7
3
Front Squat (Paused)
1
5 reps
RPE 7
4
Leg Press
2
8 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
1 reps
RPE 8
RPE 7
2
Stiff Leg Deadlift
3
5 reps
RPE 8
3
Front Squat (Paused)
3
5 reps
RPE 7
4
Leg Press
2
8 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Stiff Leg Deadlift
3
5 reps
RPE 8
3
Front Squat (Paused)
3
5 reps
RPE 7
4
Leg Press
2
8 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Stiff Leg Deadlift
3
5 reps
RPE 8
3
Front Squat (Paused)
3
5 reps
RPE 7
4
Leg Press
2
8 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
RPE 7
2
Stiff Leg Deadlift
1
5 reps
RPE 7
3
Front Squat (Paused)
1
5 reps
RPE 7
4
Leg Press
2
8 reps
RPE 8
5
Spread Eagle Sit Up
2
10 reps
RPE 8
6
Single Leg Romanian Deadlift
2
8 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9
@9
@9
3
Bench Press (Banded)
1 Set
1 Set
6 Reps
6 Reps
@7
@8
4
Chest Fly (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
5
T-Bar Row
1 Set
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
7
Rolling Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Safety Bar Squat
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@6
@6
@6
2
Pendulum Squat
1 Set
1 Set
10 Reps
10 Reps
@8
@8
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
4
Lying Leg Curl
1 Set
1 Set
10 Reps
10 Reps
@8
@8
5
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@8
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Overhead Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
3
Close Grip Larsen Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Lat Pulldown (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
Day 4
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@6
@6
@6
2
Seal Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Wide Grip Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
@8
@8
4
Y Raise (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
5
Rear Delt Fly (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
6
Reverse Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@7
@7
2
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
8 Reps
@8
@8
3
Front Squat (Paused)
1 Set
1 Set
8 Reps
8 Reps
@7
@7
4
Leg Press
1 Set
1 Set
10 Reps
10 Reps
@8
@8
5
Spread Eagle Sit Up
1 Set
1 Set
10 Reps
10 Reps
@8
@8
6
Single Leg Romanian Deadlift
1 Set
1 Set
8 Reps
8 Reps
-
-