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NKDM U.L.U.FB

by Rankaisija
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Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 20, 2026 08:01
  • Last Edited
    Jan 20, 2026 06:03
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.7%
Triceps
15.2%
Chest
11.7%
Upper Back
9.4%
Lats
7.3%
Biceps
6.8%
Hamstrings
5.9%
Middle Delts
5.6%
Quadriceps
5.4%
Glutes
4.9%
Abs
3.7%
Adductors
2.2%
Rear Delts
2.1%
Forearms
1.6%
Lower Back
1.5%
Calves
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
85%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Pin Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Lateral Raise (Machine)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
8
Seated Overhead Extension (EZ Bar)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
85%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
5
Lateral Raise (Machine)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
7
Seated Overhead Extension (EZ Bar)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
85%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
5
Lateral Raise (Machine)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
7
Seated Overhead Extension (EZ Bar)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
85%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
5
Lateral Raise (Machine)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
7
Seated Overhead Extension (EZ Bar)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
85%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Pin Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Lateral Raise (Machine)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
8
Seated Overhead Extension (EZ Bar)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
85%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
5
Lateral Raise (Machine)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
7
Seated Overhead Extension (EZ Bar)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
85%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
5
Lateral Raise (Machine)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
7
Seated Overhead Extension (EZ Bar)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
85%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
5
Lateral Raise (Machine)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
7
Seated Overhead Extension (EZ Bar)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
85%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Pin Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Lateral Raise (Machine)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
8
Seated Overhead Extension (EZ Bar)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
85%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
5
Lateral Raise (Machine)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
7
Seated Overhead Extension (EZ Bar)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
85%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
5
Lateral Raise (Machine)
1
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
7
Seated Overhead Extension (EZ Bar)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
50%
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Pin Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9.5
6
Lateral Raise (Machine)
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
8 reps
RPE 10
8
Seated Overhead Extension (EZ Bar)
1
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
80%
2
Hack Squat
1
3-5 reps
RPE 9.5
3
Seated Hamstring Curl
1
8 reps
RPE 9
4
Hip Adductor (Machine)
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
6
Abs Crunch (Weighted)
1
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
80%
2
Hack Squat
2
3-5 reps
RPE 8
3
Seated Hamstring Curl
1
8 reps
RPE 9
4
Hip Adductor (Machine)
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
6
Abs Crunch (Weighted)
1
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
80%
2
Hack Squat
2
3-5 reps
RPE 8
3
Seated Hamstring Curl
1
8 reps
RPE 9
4
Hip Adductor (Machine)
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
6
Abs Crunch (Weighted)
1
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
80%
2
Hack Squat
2
3-5 reps
RPE 8
3
Seated Hamstring Curl
1
8 reps
RPE 9
4
Hip Adductor (Machine)
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
6
Abs Crunch (Weighted)
1
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
80%
2
Hack Squat
2
3-5 reps
RPE 8
3
Seated Hamstring Curl
1
8 reps
RPE 9
4
Hip Adductor (Machine)
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
6
Abs Crunch (Weighted)
1
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
80%
2
Hack Squat
2
3-5 reps
RPE 8
3
Seated Hamstring Curl
1
8 reps
RPE 9
4
Hip Adductor (Machine)
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
6
Abs Crunch (Weighted)
1
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
80%
2
Hack Squat
2
3-5 reps
RPE 8
3
Seated Hamstring Curl
1
8 reps
RPE 9
4
Hip Adductor (Machine)
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
6
Abs Crunch (Weighted)
1
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
80%
2
Hack Squat
2
3-5 reps
RPE 8
3
Seated Hamstring Curl
1
8 reps
RPE 9
4
Hip Adductor (Machine)
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
6
Abs Crunch (Weighted)
1
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
80%
2
Hack Squat
2
3-5 reps
RPE 8
3
Seated Hamstring Curl
1
8 reps
RPE 9
4
Hip Adductor (Machine)
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
6
Abs Crunch (Weighted)
1
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
80%
2
Hack Squat
2
3-5 reps
RPE 8
3
Seated Hamstring Curl
1
8 reps
RPE 9
4
Hip Adductor (Machine)
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
6
Abs Crunch (Weighted)
1
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
80%
2
Hack Squat
2
3-5 reps
RPE 8
3
Seated Hamstring Curl
1
8 reps
RPE 9
4
Hip Adductor (Machine)
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
6
Abs Crunch (Weighted)
1
8-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
2
3-5 reps
RPE 8
3
Seated Hamstring Curl
1
8 reps
RPE 9
4
Hip Adductor (Machine)
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
12 reps
RPE 9.5
6
Abs Crunch (Weighted)
1
8-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
5-8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 9.5
6
Bicep Curl (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
5-8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 9.5
6
Bicep Curl (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
5-8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 9.5
6
Bicep Curl (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
5-8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 9.5
6
Bicep Curl (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
5-8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 9.5
6
Bicep Curl (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
5-8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 9.5
6
Bicep Curl (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
5-8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 9.5
6
Bicep Curl (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
5-8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 9.5
6
Bicep Curl (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
5-8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 9.5
6
Bicep Curl (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
5-8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 9.5
6
Bicep Curl (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
5-8 reps
RPE 7.5
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 9.5
6
Bicep Curl (Cable)
1
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Close Grip)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
5-8 reps
RPE 8
4
Face Pull
2
6-8 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 9.5
6
Bicep Curl (Cable)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2 reps
RPE 7
2
Block Pull (Barbell)
1
2 reps
RPE 8
3
Chin-Up (Weighted)
1
6 reps
RPE 8
4
Chest Fly (Machine)
1
5 reps
RPE 8
5
Lateral Raise (Machine)
1
12 reps
RPE 8
6
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2 reps
RPE 7
2
Block Pull (Barbell)
1
2 reps
RPE 8
3
Chin-Up (Weighted)
1
6 reps
RPE 8
4
Chest Fly (Machine)
1
5 reps
RPE 8
5
Lateral Raise (Machine)
1
12 reps
RPE 8
6
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2 reps
RPE 7
2
Block Pull (Barbell)
1
2 reps
RPE 8
3
Chin-Up (Weighted)
1
6 reps
RPE 8
4
Chest Fly (Machine)
1
5 reps
RPE 8
5
Lateral Raise (Machine)
1
12 reps
RPE 8
6
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2 reps
RPE 7
2
Block Pull (Barbell)
1
2 reps
RPE 8
3
Chin-Up (Weighted)
1
6 reps
RPE 8
4
Chest Fly (Machine)
1
5 reps
RPE 8
5
Lateral Raise (Machine)
1
12 reps
RPE 8
6
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2 reps
RPE 7
2
Block Pull (Barbell)
1
2 reps
RPE 8
3
Chin-Up (Weighted)
1
6 reps
RPE 8
4
Chest Fly (Machine)
1
5 reps
RPE 8
5
Lateral Raise (Machine)
1
12 reps
RPE 8
6
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2 reps
RPE 7
2
Block Pull (Barbell)
1
2 reps
RPE 8
3
Chin-Up (Weighted)
1
6 reps
RPE 8
4
Chest Fly (Machine)
1
5 reps
RPE 8
5
Lateral Raise (Machine)
1
12 reps
RPE 8
6
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2 reps
RPE 7
2
Block Pull (Barbell)
1
2 reps
RPE 8
3
Chin-Up (Weighted)
1
6 reps
RPE 8
4
Chest Fly (Machine)
1
5 reps
RPE 8
5
Lateral Raise (Machine)
1
12 reps
RPE 8
6
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2 reps
RPE 7
2
Block Pull (Barbell)
1
2 reps
RPE 8
3
Chin-Up (Weighted)
1
6 reps
RPE 8
4
Chest Fly (Machine)
1
5 reps
RPE 8
5
Lateral Raise (Machine)
1
12 reps
RPE 8
6
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2 reps
RPE 7
2
Block Pull (Barbell)
1
2 reps
RPE 8
3
Chin-Up (Weighted)
1
6 reps
RPE 8
4
Chest Fly (Machine)
1
5 reps
RPE 8
5
Lateral Raise (Machine)
1
12 reps
RPE 8
6
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2 reps
RPE 7
2
Block Pull (Barbell)
1
2 reps
RPE 8
3
Chin-Up (Weighted)
1
6 reps
RPE 8
4
Chest Fly (Machine)
1
5 reps
RPE 8
5
Lateral Raise (Machine)
1
12 reps
RPE 8
6
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2 reps
RPE 7
2
Block Pull (Barbell)
1
2 reps
RPE 8
3
Chin-Up (Weighted)
1
6 reps
RPE 8
4
Chest Fly (Machine)
1
5 reps
RPE 8
5
Lateral Raise (Machine)
1
12 reps
RPE 8
6
Hammer Curl (Cable)
1
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2 reps
RPE 7
2
Block Pull (Barbell)
1
2 reps
RPE 8
3
Chin-Up (Weighted)
1
6 reps
RPE 8
4
Chest Fly (Machine)
1
5 reps
RPE 8
5
Lateral Raise (Machine)
1
12 reps
RPE 8
6
Hammer Curl (Cable)
1
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
3-5 Reps
85%
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Seated Pin Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
@6
@8
@9
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9.5
6
Lateral Raise (Machine)
1 Set
12 Reps
@10
7
Preacher Curl (Dumbbell)
1 Set
8 Reps
@10
8
Seated Overhead Extension (EZ Bar)
1 Set
5 Reps
@10
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
3-5 Reps
80%
2
Hack Squat
1 Set
3-5 Reps
@9.5
3
Seated Hamstring Curl
1 Set
8 Reps
@9
4
Hip Adductor (Machine)
1 Set
8 Reps
@8
5
Calf Raise (Leg Press)
1 Set
12 Reps
@9.5
6
Abs Crunch (Weighted)
1 Set
8-10 Reps
@9.5
Day 3
1
Larsen Press (Barbell)
2 Sets
5-8 Reps
@7.5
2
Lat Pulldown (Close Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Shoulder Press (Machine)
2 Sets
5-8 Reps
@8
4
Face Pull
2 Sets
6-8 Reps
@8
5
Dip (Weighted)
1 Set
8 Reps
@9.5
6
Bicep Curl (Cable)
1 Set
6 Reps
@10
Day 4
1
Bench Press (Close Grip)
3 Sets
2 Reps
@7
2
Block Pull (Barbell)
1 Set
2 Reps
@8
3
Chin-Up (Weighted)
1 Set
6 Reps
@8
4
Chest Fly (Machine)
1 Set
5 Reps
@8
5
Lateral Raise (Machine)
1 Set
12 Reps
@8
6
Hammer Curl (Cable)
1 Set
8 Reps
@8