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Program Description

**Hypertrophy Phase (Building Muscle Mass): Focuses on higher volume to build the muscular foundation necessary for strength gains. ​Strength Phase: Shifts the focus to increasing strength with higher intensity (heavier weights) and lower volume. ​Peaking Phase: Reduces volume significantly while maintaining very high intensity to allow for maximum recovery and prepare the lifter to hit their new personal bests (1-rep maxes) or compete in a powerlifting meet at the end of the program.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 20, 2025 03:21
  • Last Edited
    Oct 27, 2025 03:23
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.6%
Triceps
11.3%
Hamstrings
9.8%
Chest
9.5%
Glutes
9.3%
Upper Back
9%
Abs
8.1%
Front Delts
7.8%
Lats
6%
Middle Delts
5.5%
Biceps
5.2%
Lower Back
2.6%
Rear Delts
1.9%
Adductors
1.8%
Forearms
0.7%
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Bench Press (Paused)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
5
Pendlay Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Bench Press (Paused)
1
4
1 reps
5 reps
RPE 7
RPE 7
4
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
5
Pendlay Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Bench Press (Paused)
1
4
1 reps
5 reps
RPE 7
RPE 7
4
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
5
Pendlay Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Bench Press (Paused)
1
4
1 reps
5 reps
RPE 7
RPE 7
4
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
5
Pendlay Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
5 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Bench Press (Paused)
1
4
1 reps
5 reps
RPE 7
RPE 7
4
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
5
Pendlay Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
5 reps
RPE 6
RPE 7
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Bench Press (Paused)
1
2
1 reps
5 reps
RPE 6
RPE 7
4
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
5
Pendlay Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
4 reps
RPE 8
RPE 8
2
Bench Press (Paused)
1
4
1 reps
4 reps
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
5
Pendlay Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Bench Press (Paused)
1
2
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
5
Pendlay Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
5
Pendlay Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
5
Pendlay Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
5
Pendlay Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
5
Pendlay Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
5
Pendlay Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
5
Pendlay Row
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Seated Military Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 7
RPE 7
2
Seated Military Press (Barbell)
1
4
1 reps
5 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 7
RPE 7
2
Seated Military Press (Barbell)
1
4
1 reps
5 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 7
RPE 7
2
Seated Military Press (Barbell)
1
4
1 reps
5 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
5 reps
RPE 7
RPE 7
2
Seated Military Press (Barbell)
1
4
1 reps
5 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
5 reps
RPE 6
RPE 7
2
Seated Military Press (Barbell)
1
2
1 reps
5 reps
RPE 6
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
1 reps
4 reps
RPE 8
RPE 8
2
Seated Military Press (Barbell)
1
4
1 reps
4 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1 reps
3 reps
3 reps
RPE 8
RPE 8
RPE 9
2
Seated Military Press (Barbell)
1
2
1
1 reps
4 reps
4 reps
RPE 8
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Seated Military Press (Barbell)
1
1
1
2
1 reps
1 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 9
2
Seated Military Press (Barbell)
1
1
1
1 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Seated Military Press (Barbell)
1
1
1
2
1 reps
1 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Seated Military Press (Barbell)
1
1
1
2
1 reps
1 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Seated Military Press (Barbell)
1
1
1
2
1 reps
1 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
1 reps
1 reps
3 reps
3 reps
RPE 8
RPE 9
RPE 8
RPE 9
2
Seated Military Press (Barbell)
1
1
1
2
1 reps
1 reps
4 reps
4 reps
RPE 8
RPE 9
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Rear Foot Elevated Split Squat
3
8 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Larsen Press (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
High Row
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Larsen Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
High Row
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Larsen Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
High Row
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Larsen Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
High Row
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Larsen Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
High Row
3
8 reps
RPE 8
4
Seated Row (Cable)
3
8 reps
RPE 8
5
Face Pull
3
10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
1 reps
5 reps
RPE 6
RPE 7
2
Sling Shot Bench Press (Barbell)
1
1
1
1 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
High Row
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
4 reps
RPE 8
RPE 8
2
Sling Shot Bench Press (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
High Row
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Sling Shot Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
High Row
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Sling Shot Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
High Row
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
2
1 reps
5 reps
RPE 6
RPE 8
2
Sling Shot Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
High Row
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Sling Shot Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
High Row
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Sling Shot Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
High Row
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Sling Shot Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
High Row
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Sling Shot Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
High Row
3
8 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Long Pause Bench Press
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
6
Plank
3
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Long Pause Bench Press
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Ab Wheel
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Long Pause Bench Press
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Ab Wheel
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Long Pause Bench Press
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Ab Wheel
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
2
Long Pause Bench Press
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Ab Wheel
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
1 reps
5 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
1
2
1 reps
5 reps
RPE 6
RPE 7
3
Face Pull
3
10 reps
RPE 10
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
3
1 reps
4 reps
RPE 8
RPE 8
3
Face Pull
3
12 reps
RPE 10
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Face Pull
3
12 reps
RPE 10
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Face Pull
3
12 reps
RPE 10
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
2
1 reps
3 reps
RPE 6
RPE 8
2
Bench Press (Close Grip)
1
2
1 reps
5 reps
RPE 6
RPE 8
3
Face Pull
3
12 reps
RPE 10
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Ab Wheel
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Face Pull
3
12 reps
RPE 10
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Ab Wheel
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Face Pull
3
12 reps
RPE 10
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Ab Wheel
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Face Pull
3
12 reps
RPE 10
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Ab Wheel
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
3
1 reps
3 reps
RPE 8
RPE 8
3
Face Pull
3
12 reps
RPE 10
4
Seated Hamstring Curl
3
8 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Ab Wheel
3
12 reps
RPE 10
Week 1
1 / 14 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
3
Bench Press (Paused)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
@8
5
Pendlay Row
3 Sets
8 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
Day 2
1
Squat (Low Bar)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Seated Military Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Rear Foot Elevated Split Squat
3 Sets
8 Reps
@8
5
Tricep Extension (Cable)
3 Sets
10 Reps
@10
6
Cable Crunch
3 Sets
15 Reps
@10
Day 3
1
Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@6
@7
@8
@9
2
Larsen Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@6
@7
@8
@9
3
High Row
3 Sets
8 Reps
@8
4
Seated Row (Cable)
3 Sets
8 Reps
@8
5
Face Pull
3 Sets
10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
Day 4
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@6
@7
@8
@9
2
Long Pause Bench Press
1 Set
1 Set
2 Sets
4 Reps
4 Reps
4 Reps
@6
@7
@8
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
4
Seated Hamstring Curl
3 Sets
8 Reps
@8
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Plank
3 Sets
30 mins
@10