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BoostcampPNG

Powerlifting with Squat Emphasis

by Jared

Program Description

Hepburn Progression, high frequency of squat and bench, deadlift in maintainance

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 18, 2025 08:31
  • Last Edited
    Aug 27, 2025 08:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
78%
2
Squat (Paused)
3
2 reps
73%
3
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
4
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
78%
2
Squat (Paused)
3
3 reps
73%
3
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
4
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
5
Seated Row (Cable)
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
78%
2
Squat (Paused)
3
4 reps
73%
3
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
80%
2
Squat (Paused)
3
2 reps
75%
3
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
4
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
80%
2
Squat (Paused)
3
3 reps
75%
3
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
4
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
5
Seated Row (Cable)
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Squat (Paused)
3
4 reps
75%
3
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
82%
2
Squat (Paused)
3
2 reps
77%
3
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
4
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
82%
2
Squat (Paused)
3
3 reps
77%
3
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
4
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
5
Seated Row (Cable)
3
9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
82%
2
Squat (Paused)
3
4 reps
77%
3
Tempo Bench Press
1
2
1 reps
4 reps
RPE 6
-
4
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
84%
3
Squat (Paused)
3
2 reps
79%
4
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
5
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell)
3
3 reps
84%
3
Squat (Paused)
3
3 reps
79%
4
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
5
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
4 reps
84%
3
Squat (Paused)
3
4 reps
79%
4
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
5
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell)
3
2 reps
86%
3
Squat (Paused)
3
2 reps
81%
4
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
6
Seated Row (Cable)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
80%
3
Bench Press (Barbell)
1
1 reps
RPE 6
4
Bench Press (Barbell)
3
2 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
73%
2
Tempo Squat (Barbell)
3
2 reps
69%
3
Bench Press (Barbell)
1
1 reps
RPE 6
4
Bench Press (Barbell)
3
2 reps
78%
5
Long Pause Bench Press
3
2 reps
74%
6
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
73%
2
Tempo Squat (Barbell)
3
3 reps
69%
3
Bench Press (Barbell)
1
1 reps
RPE 7
4
Bench Press (Barbell)
3
3 reps
78%
5
Long Pause Bench Press
3
3 reps
74%
6
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
73%
2
Tempo Squat (Barbell)
3
4 reps
69%
3
Bench Press (Barbell)
1
1 reps
RPE 8
4
Bench Press (Barbell)
3
4 reps
78%
5
Long Pause Bench Press
3
4 reps
74%
6
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Tempo Squat (Barbell)
3
2 reps
71%
3
Bench Press (Barbell)
1
1 reps
RPE 6
4
Bench Press (Barbell)
3
2 reps
81%
5
Long Pause Bench Press
3
2 reps
77%
6
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Tempo Squat (Barbell)
3
3 reps
71%
3
Bench Press (Barbell)
1
1 reps
RPE 7
4
Bench Press (Barbell)
3
3 reps
81%
5
Long Pause Bench Press
3
3 reps
77%
6
Tricep Rope Push Down (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Tempo Squat (Barbell)
3
4 reps
71%
3
Bench Press (Barbell)
1
1 reps
RPE 8
4
Bench Press (Barbell)
3
4 reps
81%
5
Long Pause Bench Press
3
4 reps
77%
6
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
77%
2
Tempo Squat (Barbell)
3
2 reps
73%
3
Bench Press (Barbell)
1
1 reps
RPE 6
4
Bench Press (Barbell)
3
2 reps
84%
5
Long Pause Bench Press
3
2 reps
80%
6
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
77%
2
Tempo Squat (Barbell)
3
3 reps
73%
3
Bench Press (Barbell)
1
1 reps
RPE 7
4
Bench Press (Barbell)
3
3 reps
84%
5
Long Pause Bench Press
3
3 reps
80%
6
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
77%
2
Tempo Squat (Barbell)
3
4 reps
73%
3
Bench Press (Barbell)
1
1 reps
RPE 8
4
Bench Press (Barbell)
3
4 reps
84%
5
Long Pause Bench Press
3
4 reps
80%
6
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
79%
2
Tempo Squat (Barbell)
3
2 reps
75%
3
Bench Press (Barbell)
1
1 reps
RPE 8
4
Bench Press (Barbell)
3
2 reps
86%
5
Long Pause Bench Press
3
2 reps
82%
6
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
79%
2
Tempo Squat (Barbell)
3
3 reps
75%
3
Bench Press (Barbell)
1
1 reps
RPE 8
4
Bench Press (Barbell)
3
2 reps
88%
5
Long Pause Bench Press
3
2 reps
84%
6
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
79%
2
Tempo Squat (Barbell)
3
4 reps
75%
3
Bench Press (Barbell)
1
1 reps
RPE 8
4
Bench Press (Barbell)
3
2 reps
90%
5
Long Pause Bench Press
3
2 reps
86%
6
Tricep Rope Push Down (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
4 reps
81%
3
Tempo Squat (Barbell)
3
2 reps
77%
4
Bench Press (Barbell)
1
5
1 reps
3 reps
RPE 8
RPE 7
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
60%
2
Bench Press (Barbell)
3
2 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Bench Press (Barbell)
3
4 reps
73%
3
Bench Press (Close Grip)
3
4 reps
71%
4
Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
68%
2
Bench Press (Barbell)
3
5 reps
73%
3
Bench Press (Close Grip)
3
5 reps
71%
4
Tricep Extension (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
3
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
68%
2
Bench Press (Barbell)
3
6 reps
73%
3
Bench Press (Close Grip)
3
6 reps
71%
4
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
3
4 reps
76%
3
Bench Press (Close Grip)
3
4 reps
74%
4
Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
70%
2
Bench Press (Barbell)
3
5 reps
77%
3
Bench Press (Close Grip)
3
5 reps
75%
4
Tricep Extension (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
3
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Bench Press (Barbell)
3
6 reps
76%
3
Bench Press (Close Grip)
3
6 reps
74%
4
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
72%
2
Bench Press (Barbell)
3
4 reps
79%
3
Bench Press (Close Grip)
3
4 reps
77%
4
Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
72%
2
Bench Press (Barbell)
3
5 reps
79%
3
Bench Press (Close Grip)
3
5 reps
77%
4
Tricep Extension (Cable)
1
3
9 reps
9 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
3
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
72%
2
Bench Press (Barbell)
3
6 reps
79%
3
Bench Press (Close Grip)
3
6 reps
77%
4
Tricep Extension (Cable)
1
3
10 reps
10 reps
RPE 10
RPE 8
5
Pull-Up (Weighted)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
74%
2
Bench Press (Barbell)
1
1 reps
RPE 6
3
Bench Press (Barbell)
3
4 reps
81%
4
Bench Press (Close Grip)
3
4 reps
79%
5
Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Pull-Up (Weighted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
74%
2
Bench Press (Barbell)
1
1 reps
RPE 6
3
Bench Press (Barbell)
3
4 reps
83%
4
Bench Press (Close Grip)
3
4 reps
81%
5
Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Pull-Up (Weighted)
3
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
74%
2
Bench Press (Barbell)
1
1 reps
RPE 6
3
Bench Press (Barbell)
3
5 reps
83%
4
Bench Press (Close Grip)
3
5 reps
81%
5
Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 10
RPE 8
6
Pull-Up (Weighted)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
76%
2
Bench Press (Barbell)
1
1 reps
RPE 6
3
Bench Press (Close Grip)
4
6 reps
79%
4
Tricep Extension (Cable)
4
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
RPE 7
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
Larsen Press (Barbell)
3
6 reps
66%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
4
Hamstring Curl
2
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
66%
2
Incline Bench Press (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
4
Hamstring Curl
2
2 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
66%
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
4
Hamstring Curl
2
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
69%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
4
Hamstring Curl
2
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
69%
2
Incline Bench Press (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
4
Hamstring Curl
2
7 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
69%
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
4
Hamstring Curl
2
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
74%
2
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
4
Hamstring Curl
2
6 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
72%
2
Incline Bench Press (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
4
Hamstring Curl
2
7 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
72%
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
4
Hamstring Curl
2
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
6 reps
76%
2
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
3
Hamstring Curl
2
6 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
5
6 reps
78%
2
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9-9.5
RPE 7-9
3
Hamstring Curl
2
7 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
3
9 reps
9 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
7 reps
76%
2
Deadlift (Barbell)
1
2
1 reps
2 reps
RPE 8
RPE 7
3
Hamstring Curl
2
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
78%
2
Deadlift (Barbell)
1
2
1 reps
1 reps
RPE 7
RPE 6
3
Hamstring Curl
2
8 reps
RPE 7
4
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 10
RPE 8
Week 1
1 / 14 Weeks
Day 1
1
Squat (Barbell)
3 Sets
2 Reps
78%
2
Squat (Paused)
3 Sets
2 Reps
73%
3
Tempo Bench Press
1 Set
2 Sets
1 Reps
2 Reps
@6
-
4
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
5
Seated Row (Cable)
3 Sets
8 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
4 Reps
73%
2
Tempo Squat (Barbell)
3 Sets
2 Reps
69%
3
Bench Press (Barbell)
1 Set
1 Reps
@6
4
Bench Press (Barbell)
3 Sets
2 Reps
78%
5
Long Pause Bench Press
3 Sets
2 Reps
74%
6
Tricep Rope Push Down (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
68%
2
Bench Press (Barbell)
3 Sets
4 Reps
73%
3
Bench Press (Close Grip)
3 Sets
4 Reps
71%
4
Tricep Extension (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
5
Pull-Up (Weighted)
3 Sets
8 Reps
@10
Day 4
1
Larsen Press (Barbell)
3 Sets
6 Reps
66%
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
3
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9-9.5
@7-9
4
Hamstring Curl
2 Sets
6 Reps
@7
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8