logo
BoostcampPNG

Fitness King Powerbuild 101

by CanSheiko
6 athletes joined

Program Description

To gain strength while building aesthetic muscles.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    160 minutes
  • Created
    Jun 29, 2024 11:43
  • Last Edited
    Jul 09, 2024 12:23
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
80%
70%
2
Overhead Press (Barbell)
3
8 reps
70%
3
Hamstring Curl
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Hammer Curl
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
80%
2
Squat (Paused)
2
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
6 reps
78%
75%
2
Overhead Press (Barbell)
3
8 reps
73%
3
Hamstring Curl
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Hammer Curl
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
93%
80%
2
Squat (Paused)
2
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
4 reps
88%
80%
2
Overhead Press (Barbell)
3
8 reps
75%
3
Hamstring Curl
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Hammer Curl
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Squat (Paused)
2
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
2 reps
90%
85%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Hamstring Curl
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Hammer Curl
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Squat (Paused)
2
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
1 reps
93%
100%
2
Overhead Press (Barbell)
3
6 reps
80%
3
Hamstring Curl
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
15 reps
RPE 9
5
Hammer Curl
3
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
1 reps
40%
60%
70%
80%
90%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
75%
2
Squat (Paused)
2
8 reps
RPE 7
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Leg Curl
3
8 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Barbell)
1
2
1 reps
10 reps
88%
68%
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
6 reps
90%
78%
2
Chin-Up (Bodyweight)
3
10 reps
RPE 8
3
Arnold Press
2
12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
15 reps
RPE 9
5
Face Pull
2
20 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
7
Concentration Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Bench Press (Barbell)
1
2
6 reps
8 reps
80%
73%
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
78%
2
Chin-Up (Bodyweight)
3
10 reps
RPE 8
3
Arnold Press
2
12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
15 reps
RPE 9
5
Face Pull
2
20 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
7
Concentration Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
1
2
4 reps
6 reps
88%
80%
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
78%
2
Chin-Up (Bodyweight)
3
10 reps
RPE 8
3
Arnold Press
2
12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
15 reps
RPE 9
5
Face Pull
2
20 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
7
Concentration Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
75%
2
Bench Press (Barbell)
1
2
3 reps
4 reps
90%
80%
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
78%
2
Chin-Up (Bodyweight)
3
10 reps
RPE 8
3
Arnold Press
2
12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
15 reps
RPE 9
5
Face Pull
2
20 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
7
Concentration Curl
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
1
2
2 reps
2 reps
93%
88%
3
Hip Thrust (Barbell)
3
15 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
40%
55%
75%
85%
93%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
73%
2
Chin-Up (Bodyweight)
3
10 reps
RPE 8
3
Arnold Press
2
12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
2
15 reps
RPE 9
5
Face Pull
2
20 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
7
Concentration Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 9
4
Lat Pulldown
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
3
Leg Extension
3
20 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9
5
Hip Thrust (Barbell)
3
15 reps
RPE 9
6
Lying Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 9
4
Lat Pulldown
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
3
Leg Extension
3
20 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9
5
Hip Thrust (Barbell)
3
15 reps
RPE 9
6
Lying Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
78%
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 9
4
Lat Pulldown
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
7 reps
95%
75%
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
3
Leg Extension
3
20 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9
5
Hip Thrust (Barbell)
3
15 reps
RPE 9
6
Lying Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
78%
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 9
4
Lat Pulldown
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
75%
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
3
Leg Extension
3
20 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9
5
Hip Thrust (Barbell)
3
15 reps
RPE 9
6
Lying Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
83%
2
Dip (Bodyweight)
3
AMRAP
RPE 8
3
Hanging Leg Raise
3
15 reps
RPE 9
4
Lat Pulldown
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
15 reps
RPE 9
6
Face Pull
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
45%
55%
75%
85%
93%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
70%
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
3
Leg Extension
3
20 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 9
5
Hip Thrust (Barbell)
3
15 reps
RPE 9
6
Lying Leg Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Paused)
3
5 reps
75%
3
Pendlay Row
3
10 reps
RPE 7
4
Shrug (Dumbbell)
3
25 reps
RPE 9
5
Hamstring Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
80%
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 9
3
Bench Press (Close Grip)
2
12 reps
RPE 7
4
Pendlay Row
2
10 reps
RPE 7
5
Pec Deck (Machine)
2
20 reps
RPE 9
6
Shrug (Barbell)
2
20 reps
RPE 9
7
Upright Row (Dumbbell)
2
20 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
78%
2
Bench Press (Paused)
4
5 reps
75%
3
Pendlay Row
3
10 reps
RPE 7
4
Shrug (Dumbbell)
3
25 reps
RPE 9
5
Hamstring Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
80%
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 9
3
Bench Press (Close Grip)
2
12 reps
RPE 7
4
Pendlay Row
2
10 reps
RPE 7
5
Pec Deck (Machine)
2
20 reps
RPE 9
6
Shrug (Barbell)
2
20 reps
RPE 9
7
Upright Row (Dumbbell)
2
20 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
83%
2
Bench Press (Paused)
3
6 reps
75%
3
Pendlay Row
3
10 reps
RPE 7
4
Shrug (Dumbbell)
3
25 reps
RPE 9
5
Hamstring Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
83%
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 9
3
Bench Press (Close Grip)
2
12 reps
RPE 7
4
Pendlay Row
2
10 reps
RPE 7
5
Pec Deck (Machine)
2
20 reps
RPE 9
6
Shrug (Barbell)
2
20 reps
RPE 9
7
Upright Row (Dumbbell)
2
20 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Paused)
1
2
3 reps
4 reps
90%
80%
3
Pendlay Row
3
10 reps
RPE 7
4
Shrug (Dumbbell)
3
25 reps
RPE 9
5
Hamstring Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
83%
2
Lat Pulldown (Single Arm)
2
12 reps
RPE 9
3
Bench Press (Close Grip)
2
12 reps
RPE 7
4
Pendlay Row
2
10 reps
RPE 7
5
Pec Deck (Machine)
2
20 reps
RPE 9
6
Shrug (Barbell)
2
20 reps
RPE 9
7
Upright Row (Dumbbell)
2
20 reps
RPE 9
8
Skull Crusher
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
2 reps
75%
2
Bench Press (Paused)
1
2
3 reps
4 reps
90%
80%
3
Pendlay Row
3
10 reps
RPE 7
4
Shrug (Dumbbell)
3
25 reps
RPE 9
5
Hamstring Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
12 reps
RPE 7
2
Pendlay Row
2
10 reps
RPE 7
3
Pec Deck (Machine)
2
20 reps
RPE 9
4
Shrug (Barbell)
2
20 reps
RPE 9
5
Upright Row (Dumbbell)
2
20 reps
RPE 9
6
Skull Crusher
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
12 reps
1 reps
RPE 8
RPE 8
2
Skull Crusher
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4
Tricep Pushdown (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6
Face Pull
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Bicycle Crunch
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Block)
2
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Standing Calf Raise
3
20 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
12 reps
1 reps
RPE 8
RPE 8
2
Skull Crusher
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4
Tricep Pushdown (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6
Face Pull
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Bicycle Crunch
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Block)
2
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Standing Calf Raise
3
20 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
12 reps
1 reps
RPE 8
RPE 8
2
Skull Crusher
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4
Tricep Pushdown (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6
Face Pull
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Bicycle Crunch
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Block)
2
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Standing Calf Raise
3
20 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
12 reps
1 reps
RPE 8
RPE 8
2
Skull Crusher
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4
Tricep Pushdown (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6
Face Pull
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Bicycle Crunch
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Block)
2
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Standing Calf Raise
3
20 reps
RPE 9
5
Hanging Leg Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
12 reps
1 reps
RPE 8
RPE 8
2
Skull Crusher
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
21 reps
RPE 10
4
Tricep Pushdown (Cable)
3
21 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
6
Face Pull
3
20 reps
RPE 9
7
Standing Calf Raise
3
12 reps
RPE 9
8
Bicycle Crunch
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
7
Bicycle Crunch
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
7
Bicycle Crunch
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
7
Bicycle Crunch
2
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Dip (Bodyweight)
2
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
2
12 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
30 reps
RPE 10
7
Bicycle Crunch
2
12 reps
RPE 9
Week 1
1 / 11 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
4 Reps
80%
2
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
10 Reps
88%
68%
3
Hip Thrust (Barbell)
3 Sets
15 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
10 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
80%
70%
2
Overhead Press (Barbell)
3 Sets
8 Reps
70%
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Bent Over Row (Barbell)
3 Sets
15 Reps
@9
5
Hammer Curl
3 Sets
25 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
80%
2
Dip (Bodyweight)
3 Sets
AMRAP
@8
3
Hanging Leg Raise
3 Sets
15 Reps
@9
4
Lat Pulldown
3 Sets
15 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
@9
6
Face Pull
4 Sets
20 Reps
@9
Day 4
1
Deadlift (Paused)
4 Sets
2 Reps
75%
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
Pendlay Row
3 Sets
10 Reps
@7
4
Shrug (Dumbbell)
3 Sets
25 Reps
@9
5
Hamstring Curl
3 Sets
8 Reps
@9
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
1 Reps
@8
@8
2
Skull Crusher
3 Sets
12 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
21 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
21 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
6
Face Pull
3 Sets
20 Reps
@9
7
Standing Calf Raise
3 Sets
12 Reps
@9
8
Bicycle Crunch
3 Sets
15 Reps
@9