Program Description
Hepburn Progression, high frequency of squat and bench, deadlift in maintainance
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length14 weeks
- Time Per Workout90 minutes
- CreatedJan 18, 2025 08:31
- Last EditedSep 20, 2025 11:06
Summary
Unleash your strength with this 14-week Powerlifting program, designed specifically to enhance your squat performance. Committing four days a week, you'll focus on foundational lifts like the barbell squat and bench press, incorporating techniques like tempo and paused variations for maximum muscle engagement. Each session is structured to progressively challenge your limits, ensuring you build not just power but also technique and endurance. Get ready to elevate your lifting game and achieve your personal best!
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.5%
Chest
16.9%
Quadriceps
13.8%
Glutes
10.8%
Hamstrings
9.1%
Front Delts
7.7%
Biceps
4.7%
Adductors
4.3%
Upper Back
4%
Lats
4%
Abs
3.3%
Lower Back
1.2%
Forearms
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Press1 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 Press3 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 Curl2 Sets
6 Reps
@7
5
Bicep Curl (Dumbbell)1 Set
3 Sets
8 Reps
8 Reps
@10
@8