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AKLions Upper lower + Arms/Back weakpoint routine

by Devan B.
1 athletes joined

Program Description

Training program to build strength and size with an added weak point day. For weak point day feel free to change or remove exercises depending on weak point or focus. Would run it as Upper body 1, Lower body 1, rest, Upper body 2, Lower body 2, Weak Point Day, rest

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 15, 2024 10:56
  • Last Edited
    Sep 23, 2024 01:13
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
70%
2
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
6
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
75%
2
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
6
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
80%
2
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
85%
2
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-12 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
50%
2
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 6
3
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 6
4
Seated Row (Cable)
2
8-12 reps
RPE 6
5
Lateral Raise (Cable)
2
8-15 reps
RPE 6
6
Single Arm Pushdown
2
8-12 reps
RPE 6
7
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
70%
2
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
6
Abs Crunch (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
75%
2
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
6
Abs Crunch (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
80%
2
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-6 reps
85%
2
Leg Extension
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
6
Abs Crunch (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-6 reps
50%
2
Leg Extension
2
8-12 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 6
4
Leg Curl
2
8-12 reps
RPE 6
5
Calf Raise (Leg Press)
2
12-20 reps
RPE 6
6
Abs Crunch (Machine)
2
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2A
Chin-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2A
Chin-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Chin-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
8-12 reps
RPE 10
2A
Chin-Up (Weighted)
2
8-12 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Chest Fly (Machine)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
8-12 reps
RPE 6
2A
Chin-Up (Weighted)
1
8-12 reps
RPE 6
3
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 6
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 6
5
Chest Fly (Machine)
2
8-12 reps
RPE 6
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 6
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 6
8
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
70%
2
Single-Leg Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Single Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Standing Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
75%
2
Single-Leg Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Single Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Standing Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
80%
2
Single-Leg Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Single Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
85%
2
Single-Leg Leg Curl
3
8-12 reps
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
4
Single Leg Extension
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
12-20 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-6 reps
65%
2
Single-Leg Leg Curl
2
8-12 reps
RPE 6
3
Leg Press (45 Degrees)
2
8-12 reps
RPE 6
4
Single Leg Extension
2
8-12 reps
RPE 6
5
Standing Calf Raise
2
12-20 reps
RPE 6
6
Leg Raise (Captain's Chair)
2
12-15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Preacher Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Preacher Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
RPE 6
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 6
3
Skull Crusher (Barbell)
2
8-12 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 6
5
Bayesian Curl
2
8-12 reps
RPE 6
6
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 6
Week 1
1 / 5 Weeks
Day 3
1A
Pull-Up (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
2A
Chin-Up (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Incline Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Chest Fly (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 5
1
Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Preacher Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
4 Sets
3-6 Reps
70%
2
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@10
6
Single Arm Pushdown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Squat (Barbell)
4 Sets
3-6 Reps
70%
2
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Calf Raise (Leg Press)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@8
@10
6
Abs Crunch (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 4
1
Deadlift (Barbell)
4 Sets
3-6 Reps
70%
2
Single-Leg Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Single Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Standing Calf Raise
2 Sets
1 Set
12-20 Reps
12-20 Reps
@8
@10
6
Leg Raise (Captain's Chair)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10