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Powerbuilding PPL by Bad News Barnes

by Adrian B.

Program Description

This program is designed to build strength and muscle in a fairly balanced process. 5 lb weekly increases for main lifts and 10 lb bi-weekly increases for supporting exercises. Week 5 is a deload week so ideally at the end of the program you should add 40 lb to your main lifts. This is a program for intermediate - advanced lifters who may find themselves needing to break through a plateau or break-up there current program. I wouldn't recommend this for beginners or novice lifters. New lifters would benefit more from a program with less workout frequency lower volume and larger weight increases. You could repeat this program back to back but it may become stressful pushing all sets to failure / near-failure.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 27, 2024 01:07
  • Last Edited
    Jun 18, 2025 11:32

Summary

Unleash your strength with the **Powerbuilding PPL by Bad News Barnes**, a comprehensive 9-week program designed for serious lifters. This six-day-a-week regimen combines powerlifting and bodybuilding techniques, focusing on building raw strength while sculpting your physique. Each workout targets major muscle groups through a mix of compound lifts and isolation exercises, ensuring balanced development. Get ready to push your limits and achieve your fitness goals with structured intensity and expert guidance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Upper Back
13.7%
Chest
8.9%
Quadriceps
8.6%
Calves
8.6%
Lats
7.9%
Hamstrings
7.8%
Biceps
6.6%
Glutes
5.4%
Rear Delts
5.3%
Front Delts
4.8%
Abs
3.9%
Middle Delts
2.2%
Abductors
1.1%
Lower Back
0.6%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
1
10 reps
8 reps
10 reps
RPE 7
-
-
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 7
-
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 7
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 7
-
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 7
7
Tricep Rope Push Down (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 2
No exercises added to this day
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
1
12 reps
10 reps
12 reps
RPE 7
-
-
2
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
-
3
Rear Delt Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 7
-
4A
Shrug (Barbell)
1
1
10-12 reps
10-12 reps
RPE 7
-
4B
Face Pull
1
1
10-12 reps
10-12 reps
RPE 7
-
5
Face Away Cable Curl
1
1
10-12 reps
10-12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8 reps
5 reps
80%
87%
2
Chest Fly (Machine)
2
10-12 reps
-
3
Dip (Bodyweight)
2
AMRAP
-
4
Lateral Raise (Dumbbell)
1
10-12 reps
-
5
Tricep Rope Push Down (Cable)
2
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
3
1
12 reps
8 reps
12 reps
RPE 7
-
-
1B
Calf Raise (Leg Press)
1
4
12-15 reps
-
RPE 7
-
2A
Lying Leg Curl
1
2
10-12 reps
10-12 reps
RPE 7
-
2B
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 7
-
3A
Hip Thrust (Machine)
1
2
10-12 reps
10-12 reps
RPE 7
-
3B
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 7
-
4
Vertical Crunch
1
2
15 reps
12 reps
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
8 reps
5 reps
-
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Rear Delt Fly (Machine)
3
10-12 reps
-
4A
Shrug (Barbell)
2
10-12 reps
-
4B
Face Pull
2
10-12 reps
-
5
Face Away Cable Curl
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
2
3
8 reps
5 reps
80%
87%
1B
Calf Raise (Leg Press)
5
AMRAP
-
2A
Lying Leg Curl
3
10-12 reps
-
2B
Leg Extension
3
10-12 reps
-
3A
Hip Thrust (Machine)
3
10-12 reps
-
3B
Standing Calf Raise
3
10-12 reps
-
4
Vertical Crunch
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
3 Sets
8 Reps
5 Reps
80%
87%
2
Chest Fly (Machine)
2 Sets
10-12 Reps
-
3
Dip (Bodyweight)
2 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
@10
6
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
@9.5
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
20 Reps
@8
@9
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
3 Sets
8 Reps
5 Reps
-
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
-
4A
Shrug (Barbell)
2 Sets
10-12 Reps
-
4B
Face Pull
2 Sets
10-12 Reps
-
5
Face Away Cable Curl
3 Sets
10-12 Reps
-
Day 3
1A
Leg Press (45 Degrees)
2 Sets
3 Sets
8 Reps
5 Reps
80%
87%
1B
Calf Raise (Leg Press)
5 Sets
AMRAP
-
2A
Lying Leg Curl
3 Sets
10-12 Reps
-
2B
Leg Extension
3 Sets
10-12 Reps
-
3A
Hip Thrust (Machine)
3 Sets
10-12 Reps
-
3B
Standing Calf Raise
3 Sets
10-12 Reps
-
4
Vertical Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
3 Sets
8 Reps
5 Reps
80%
87%
2
Chest Fly (Machine)
2 Sets
10-12 Reps
-
3
Dip (Bodyweight)
2 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
@10
6
Lateral Raise (Dumbbell)
1 Set
10-12 Reps
@9.5
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
20 Reps
@8
@9
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
3 Sets
8 Reps
5 Reps
-
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
-
4A
Shrug (Barbell)
2 Sets
10-12 Reps
-
4B
Face Pull
2 Sets
10-12 Reps
-
5
Face Away Cable Curl
3 Sets
10-12 Reps
-
Day 6
1A
Leg Press (45 Degrees)
2 Sets
3 Sets
8 Reps
5 Reps
80%
87%
1B
Calf Raise (Leg Press)
5 Sets
AMRAP
-
2A
Lying Leg Curl
3 Sets
10-12 Reps
-
2B
Leg Extension
3 Sets
10-12 Reps
-
3A
Hip Thrust (Machine)
3 Sets
10-12 Reps
-
3B
Standing Calf Raise
3 Sets
10-12 Reps
-
4
Vertical Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8