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BoostcampPNG

Simple but Great Powerbuilding

by The Truth

Program Description

Simple and good

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 25, 2026 06:41
  • Last Edited
    Feb 25, 2026 10:52
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.5%
Upper Back
10.5%
Glutes
9.1%
Front Delts
8.6%
Lats
8.6%
Hamstrings
8.4%
Chest
7.9%
Abs
7.6%
Triceps
7.5%
Biceps
6.3%
Rear Delts
3.9%
Middle Delts
3.8%
Lower Back
3.8%
Forearms
2.2%
Adductors
0.3%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Pin Press Bench (Barbell)
3
5 reps
100%
3
Romanian Deadlift (Barbell)
3
5 reps
70%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Pin Press Bench (Barbell)
3
5 reps
100%
3
Romanian Deadlift (Barbell)
3
5 reps
70%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Pin Press Bench (Barbell)
3
5 reps
100%
3
Romanian Deadlift (Barbell)
3
5 reps
70%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Pin Press Bench (Barbell)
3
5 reps
90%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Pin Press Bench (Barbell)
3
5 reps
100%
3
Romanian Deadlift (Barbell)
3
5 reps
70%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Pin Press Bench (Barbell)
3
5 reps
100%
3
Romanian Deadlift (Barbell)
3
5 reps
70%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Pin Press Bench (Barbell)
3
5 reps
100%
3
Romanian Deadlift (Barbell)
3
5 reps
70%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Pin Press Bench (Barbell)
3
5 reps
90%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Pin Press Bench (Barbell)
3
5 reps
100%
3
Romanian Deadlift (Barbell)
3
5 reps
70%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Pin Press Bench (Barbell)
3
5 reps
100%
3
Romanian Deadlift (Barbell)
3
5 reps
70%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Pin Press Bench (Barbell)
3
5 reps
100%
3
Romanian Deadlift (Barbell)
3
5 reps
70%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Pin Press Bench (Barbell)
3
5 reps
90%
3
Suitcase Carry
3
0.2 mins
RPE 9
4
Seated Wide-Grip Row (Cable)
3
5 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Pin Press Bench (Barbell)
3
5 reps
100%
3
Romanian Deadlift (Barbell)
3
5 reps
70%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
3
3 reps
85%
2
Pin Press Bench (Barbell)
3
5 reps
100%
3
Romanian Deadlift (Barbell)
3
5 reps
70%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Chest Fly (Cable)
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Back Squat
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
60%
2
Pin Press Bench (Barbell)
3
5 reps
90%
3
Suitcase Carry
3
0.2 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Below-The-Knee Rack Pull
3
5 reps
100%
3
Barbell Back Squat
3
5 reps
80%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
6
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Below-The-Knee Rack Pull
3
5 reps
100%
3
Barbell Back Squat
3
5 reps
80%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
6
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Below-The-Knee Rack Pull
3
5 reps
100%
3
Barbell Back Squat
3
5 reps
80%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
6
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
60%
2
Below-The-Knee Rack Pull
3
5 reps
90%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Below-The-Knee Rack Pull
3
5 reps
100%
3
Barbell Back Squat
3
5 reps
80%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
6
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Below-The-Knee Rack Pull
3
5 reps
100%
3
Barbell Back Squat
3
5 reps
80%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
6
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Below-The-Knee Rack Pull
3
5 reps
100%
3
Barbell Back Squat
3
5 reps
80%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
6
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
60%
2
Below-The-Knee Rack Pull
3
5 reps
90%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Below-The-Knee Rack Pull
3
5 reps
100%
3
Barbell Back Squat
3
5 reps
80%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
6
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Below-The-Knee Rack Pull
3
5 reps
100%
3
Barbell Back Squat
3
5 reps
80%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
6
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Below-The-Knee Rack Pull
3
5 reps
100%
3
Barbell Back Squat
3
5 reps
80%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
6
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
60%
2
Below-The-Knee Rack Pull
3
5 reps
90%
3
Plank
3
0.2 mins
RPE 9
4
Chest Fly (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Below-The-Knee Rack Pull
3
5 reps
100%
3
Barbell Back Squat
3
5 reps
80%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
6
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3 reps
85%
2
Below-The-Knee Rack Pull
3
5 reps
100%
3
Barbell Back Squat
3
5 reps
80%
4
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
5
Lying Leg Curl
4
12 reps
RPE 9
6
Pull Apart (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
60%
2
Below-The-Knee Rack Pull
3
5 reps
90%
3
Plank
3
0.2 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Barbell Squat (Pin)
3
5 reps
100%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Barbell Squat (Pin)
3
5 reps
100%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Barbell Squat (Pin)
3
5 reps
100%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
60%
2
Barbell Squat (Pin)
3
5 reps
90%
3
Pallof Press
3
8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Barbell Squat (Pin)
3
5 reps
100%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Barbell Squat (Pin)
3
5 reps
100%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Barbell Squat (Pin)
3
5 reps
100%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
60%
2
Barbell Squat (Pin)
3
5 reps
90%
3
Pallof Press
3
8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Barbell Squat (Pin)
3
5 reps
100%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Barbell Squat (Pin)
3
5 reps
100%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Barbell Squat (Pin)
3
5 reps
100%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
60%
2
Barbell Squat (Pin)
3
5 reps
90%
3
Pallof Press
3
8 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
5 reps
RPE 9
5
Leg Extension
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Barbell Squat (Pin)
3
5 reps
100%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Barbell Squat (Pin)
3
5 reps
100%
3
Incline Bench Press (Barbell)
3
5 reps
80%
4
Seated Wide-Grip Row (Cable)
4
5 reps
RPE 9
5
Leg Extension
4
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
1 reps
70%
80%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
60%
2
Barbell Squat (Pin)
3
5 reps
90%
3
Pallof Press
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Suitcase Carry
4
0.2 mins
RPE 9
2
Lat Pulldown (Neutral Grip)
4
5 reps
RPE 9
3
Cable Crunch
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
12 reps
RPE 9
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Pull Apart (Cable)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Barbell Back Squat
3 Sets
3 Reps
85%
2
Pin Press Bench (Barbell)
3 Sets
5 Reps
100%
3
Romanian Deadlift (Barbell)
3 Sets
5 Reps
70%
4
Seated Wide-Grip Row (Cable)
4 Sets
5 Reps
@9
5
Chest Fly (Cable)
4 Sets
12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 2
1
Incline Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Below-The-Knee Rack Pull
3 Sets
5 Reps
100%
3
Barbell Back Squat
3 Sets
5 Reps
80%
4
Lat Pulldown (Neutral Grip)
4 Sets
5 Reps
@9
5
Lying Leg Curl
4 Sets
12 Reps
@9
6
Pull Apart (Cable)
3 Sets
15 Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
85%
2
Barbell Squat (Pin)
3 Sets
5 Reps
100%
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
80%
4
Seated Wide-Grip Row (Cable)
4 Sets
5 Reps
@9
5
Leg Extension
4 Sets
12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 4
1
Suitcase Carry
4 Sets
0.2 mins
@9
2
Lat Pulldown (Neutral Grip)
4 Sets
5 Reps
@9
3
Cable Crunch
3 Sets
12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9