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Mauis powerbuilding

by Maui H.

Program Description

Get built like a brick shit house

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 12, 2025 04:51
  • Last Edited
    Jun 18, 2025 12:53

Summary

Unleash your strength with the 12-week Mauis Powerbuilding program, designed for serious lifters ready to build muscle and power. This 5-day-a-week regimen combines heavy compound lifts like High Bar Squats and Bench Presses with targeted accessory work to enhance your overall performance. Each session is crafted to push your limits, incorporating progressive overload techniques to ensure continuous gains. Equip yourself with a full gym and get ready to transform your physique and strength!
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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
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
12 reps
12 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
15 reps
15 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
12 reps
12 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
15 reps
15 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
12 reps
12 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
12 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
15 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
12 reps
12 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
15 reps
15 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
12 reps
12 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
12 reps
12 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
12 reps
12 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
12 reps
12 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
5 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
5 reps
5 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
8 reps
8 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
5 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
5 reps
5 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
8 reps
8 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
5 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
5 reps
5 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
8 reps
8 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
5 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
5 reps
5 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
8 reps
8 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
@8
-
-
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
10-
10-20 Reps
-
@10
3
Lying Pullover (Cable)
2 Sets
1 Set
10-
10-20 Reps
-
@10
4
Hamstring Curl
2 Sets
1 Set
10-
10-20 Reps
-
@10
5
Calf Raise (Machine)
2 Sets
1 Set
10-
10-20 Reps
-
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
-
2
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
10-
10-20 Reps
-
@10
3
Bicep Curl (Cable)
2 Sets
1 Set
10-
10-20 Reps
-
@10
4
Preacher Curl (Dumbbell)
2 Sets
1 Set
10-
10-20 Reps
-
@10
5
Incline Pushdown (Cable)
2 Sets
1 Set
10-
10-20 Reps
-
@10
6
Russian Twist
3 Sets
10-15 Reps
-
Day 4
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
@8
-
-
2
Hip Abductor (Machine)
2 Sets
1 Set
10-
10-20 Reps
-
@10
3
Leg Extension
2 Sets
1 Set
10-
10-20 Reps
-
@10
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-
10-20 Reps
-
@10
5
Seated Hamstring Curl
2 Sets
1 Set
10-
10-20 Reps
-
@10
6
Calf Raise (Machine)
2 Sets
1 Set
10-
10-20 Reps
-
@10
Day 5
1A
Dip (Weighted)
3 Sets
AMRAP
-
1B
Chin-Up (Weighted)
3 Sets
AMRAP
-
2A
Incline Curl (Dumbbell)
2 Sets
1 Set
10-
10-20 Reps
-
@10
2B
French Press
2 Sets
1 Set
10-
10-20 Reps
-
@10
3
Reverse Pec Deck
2 Sets
1 Set
10-
10-20 Reps
-
@10
4
Decline Crunch
3 Sets
AMRAP
-
Day 1
1
Bench Press (Close Grip)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
-
2
AD Press
2 Sets
1 Set
10-
10-20 Reps
-
@10
3
Bicep Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
1 Set
10-
10-20 Reps
-
@10
5
JM Press
1 Set
2 Sets
15 Reps
15 Reps
@8.5
-
6
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-
10-20 Reps
-
@10
7
Lying Leg Raise
3 Sets
12-20 Reps
-