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6 Day Powerlifting Program (Vena Sexual Style)

by Brady S.
11 athletes joined

Program Description

This is a variation of Vena’s intermediate program, same exercise selection, progression, and volume (with the exception of tempo squats being significantly lighter), but split over 6 days instead of 4. Rest day should be in between days 2 & 3. (This took so long to make)

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 12, 2025 01:29
  • Last Edited
    Jun 18, 2025 09:45

Summary

Unlock your strength potential with the 6 Day Powerlifting Program (Vena Sexual Style), a comprehensive 12-week journey designed for dedicated lifters. This program focuses on the foundational lifts—bench press, squat, and deadlift—while incorporating accessory movements to enhance overall power and muscle development. With six training days per week, you'll build strength and technique through a mix of intensity levels and rep schemes, tailored to push your limits. Get ready to elevate your performance and achieve your lifting goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
4 reps
73%
4
Tempo Squat (Barbell)
2
2 reps
62%
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
5 reps
73%
4
Tempo Squat (Barbell)
2
3 reps
62%
5
Bicep Curl (Dumbbell)
4
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
66%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
6 reps
73%
4
Tempo Squat (Barbell)
2
4 reps
62%
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
70%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
4 reps
76%
4
Tempo Squat (Barbell)
2
2 reps
65%
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
70%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
5 reps
76%
4
Tempo Squat (Barbell)
2
3 reps
65%
5
Bicep Curl (Dumbbell)
4
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
70%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
6 reps
76%
4
Tempo Squat (Barbell)
2
4 reps
65%
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
74%
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
4 reps
79%
4
Tempo Squat (Barbell)
2
2 reps
68%
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
74%
2
Incline Bench Press (Dumbbell)
1
2
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
5 reps
79%
4
Tempo Squat (Barbell)
2
3 reps
68%
5
Bicep Curl (Dumbbell)
4
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
74%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
2
6 reps
79%
4
Tempo Squat (Barbell)
2
4 reps
68%
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
6 reps
76%
2
Squat (Barbell)
1
1 reps
RPE 6
3
Squat (Barbell)
2
4 reps
81%
4
Tempo Squat (Barbell)
2
2 reps
68%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
6 reps
78%
2
Squat (Barbell)
1
1 reps
RPE 6
3
Squat (Barbell)
2
4 reps
83%
4
Tempo Squat (Barbell)
2
2 reps
68%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
70%
2
Bench Press (Barbell)
5
2 reps
75%
3
Deadlift (Barbell)
3
2 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Barbell)
2
4 reps
70%
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
3 reps
90%
3
Deadlift (Barbell)
2
5 reps
70%
4
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
4 reps
90%
3
Deadlift (Barbell)
2
6 reps
70%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Barbell)
2
4 reps
73%
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
3 reps
90%
3
Deadlift (Barbell)
2
5 reps
73%
4
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
4 reps
90%
3
Deadlift (Barbell)
2
6 reps
73%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Barbell)
2
4 reps
76%
4
Romanian Deadlift (Barbell)
2
6 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
3 reps
90%
3
Deadlift (Barbell)
2
5 reps
76%
4
Romanian Deadlift (Barbell)
2
7 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
9 reps
9 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
4 reps
90%
3
Deadlift (Barbell)
2
6 reps
76%
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
5
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
6
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
7
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
2
4 reps
78%
5
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1 reps
RPE 6
2
Tempo Bench Press
2
2 reps
90%
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
2
4 reps
80%
5
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
60%
2
Bench Press (Barbell)
3
2 reps
70%
3
Deadlift (Barbell)
2
2 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 6
5
Squat (Barbell)
3
2 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
78%
3
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 7
5
Squat (Barbell)
3
3 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
78%
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
4 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
81%
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 6
5
Squat (Barbell)
3
2 reps
81%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
81%
3
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 7
5
Squat (Barbell)
3
3 reps
81%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
81%
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
4 reps
81%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
84%
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 6
5
Squat (Barbell)
3
2 reps
84%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
84%
3
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 7
5
Squat (Barbell)
3
3 reps
84%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
4 reps
84%
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
4 reps
84%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
86%
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
2 reps
86%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Barbell)
3
2 reps
88%
3
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
4
Squat (Barbell)
1
1 reps
RPE 8
5
Squat (Barbell)
3
2 reps
88%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
74%
2
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
4 reps
73%
4
Squat (Paused)
3
2 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
74%
2
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
5 reps
73%
4
Squat (Paused)
3
3 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
74%
2
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
6 reps
73%
4
Squat (Paused)
3
4 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
77%
2
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
4 reps
76%
4
Squat (Paused)
3
2 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
77%
2
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
5 reps
76%
4
Squat (Paused)
3
3 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
77%
2
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
6 reps
76%
4
Squat (Paused)
3
4 reps
77%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
80%
2
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
4 reps
79%
4
Squat (Paused)
3
2 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Tricep Pushdown (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
5 reps
79%
4
Squat (Paused)
3
3 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
80%
2
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
6 reps
79%
4
Squat (Paused)
3
4 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
82%
2
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
4 reps
81%
4
Squat (Paused)
3
2 reps
82%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
2 reps
84%
2
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Squat (Barbell)
1
4 reps
83%
4
Squat (Paused)
3
2 reps
84%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
3
2 reps
78%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
73%
2
Tricep Rope Push Down (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 7
4
Deadlift (Barbell)
3
3 reps
78%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 8
4
Deadlift (Barbell)
3
4 reps
78%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
76%
2
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
3
2 reps
81%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
76%
2
Tricep Rope Push Down (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 7
4
Deadlift (Barbell)
3
3 reps
81%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
76%
2
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 8
4
Deadlift (Barbell)
3
4 reps
81%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
79%
2
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 6
4
Deadlift (Barbell)
3
2 reps
84%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
79%
2
Tricep Rope Push Down (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 7
4
Deadlift (Barbell)
3
3 reps
84%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
79%
2
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
1 reps
RPE 8
4
Deadlift (Barbell)
3
4 reps
84%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
81%
3
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 8
5
Deadlift (Barbell)
3
2 reps
84%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
84%
3
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
4
Deadlift (Barbell)
1
1 reps
RPE 8
5
Deadlift (Barbell)
3
2 reps
86%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
71%
2
Tricep Rope Push Down (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
4 reps
70%
4
Deadlift (Paused)
2
2 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
71%
2
Tricep Rope Push Down (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
5 reps
70%
4
Deadlift (Paused)
2
3 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
71%
2
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
6 reps
70%
4
Deadlift (Paused)
2
4 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
74%
2
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
4 reps
73%
4
Deadlift (Paused)
2
2 reps
77%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
74%
2
Tricep Rope Push Down (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
5 reps
73%
4
Deadlift (Paused)
2
3 reps
77%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
74%
2
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
6 reps
73%
4
Deadlift (Paused)
2
4 reps
77%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
77%
2
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
4 reps
76%
4
Deadlift (Paused)
2
2 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
77%
2
Tricep Rope Push Down (Cable)
1
1
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
5 reps
76%
4
Deadlift (Paused)
2
3 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
77%
2
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
6 reps
76%
4
Deadlift (Paused)
2
4 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
79%
2
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
4 reps
78%
4
Deadlift (Paused)
2
2 reps
82%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4 reps
81%
2
Tricep Rope Push Down (Cable)
1
1
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
4 reps
80%
4
Deadlift (Paused)
2
2 reps
84%
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
@6
2
Bench Press (Barbell)
3 Sets
2 Reps
78%
3
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@8
4
Squat (Barbell)
1 Set
1 Reps
@6
5
Squat (Barbell)
3 Sets
2 Reps
78%
Day 5
1
Bench Press (Barbell)
3 Sets
4 Reps
73%
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@8
3
Deadlift (Barbell)
1 Set
1 Reps
@6
4
Deadlift (Barbell)
3 Sets
2 Reps
78%
Day 4
1
Bench Press (Paused)
3 Sets
2 Reps
74%
2
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@10
@8
3
Squat (Barbell)
1 Set
4 Reps
73%
4
Squat (Paused)
3 Sets
2 Reps
74%
Day 6
1
Bench Press (Close Grip)
3 Sets
4 Reps
71%
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Deadlift (Barbell)
1 Set
4 Reps
70%
4
Deadlift (Paused)
2 Sets
2 Reps
74%
Day 1
1
Larsen Press (Barbell)
3 Sets
6 Reps
66%
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
3
Squat (Barbell)
2 Sets
4 Reps
73%
4
Tempo Squat (Barbell)
2 Sets
2 Reps
62%
5
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@10
Day 2
1
Tempo Bench Press
1 Set
1 Reps
@6
2
Tempo Bench Press
2 Sets
2 Reps
90%
3
Deadlift (Barbell)
2 Sets
4 Reps
70%
4
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@6
5
Tricep Pushdown (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
6
Seated Row (Cable)
1 Set
2 Sets
8 Reps
8 Reps
@10
@8
7
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@10
@8